Strength
a) Bulgarian Split Squats – 5×5 (each leg) – Heavier than last wk
b) Strict Pull-ups (normal grip)– 4×10
—Superset a/b every 3:30. Build to a HEAVY/MAX set of 5!
Conditioning
For Time
50/40 Cal Row
30 T2B
40 Devil Press 40/25#
30 T2B
50/40 Cal Row
WOD Notes: Goal is 12-15 minutes. DP should be about 5# lighter that is normally programmed, so that you can move consistently through the 40 reps.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) One Arm High Pulls – 4×10 each arm (control eccentric)