Strength
a) Bulgarian Split Squats – 5×5 (each leg) – Heavier than last wk
b) Strict Pull-ups – 5×8 (Close grip) : advanced = weighted
—Superset a/b every 3:30. Build to a HEAVY/MAX set of 5!
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Row
4 (12 KB Swings 70/53# + 3 Wall Walks) – (RX+ = 4 WW)
WOD Notes: Goal is 3+ rds. KB swings are OH when you finish. WW sub = Scale to 2, do 4 out/back with feet on a rower seat, or do 8-10 shouldler taps/WW.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) One Arm High Pulls: 4×12 each arm