Strength
a) Bulgarian Split Squats – 5×8 (each leg)
b) Strict Pull-ups (supinated) – 5×8-10
—Superset a/b every 3:30. Use a BB in the Front Rack if possible. Build to a heavy set of 8 for part (a). Use a band if you can’t do a PU, do 4-5 negatives, or add weight for 1/2 the reps each round if you can.
Conditioning
8 RFT
6 Devil Press 45/30#
12/10 Cal Assault Bike
WOD Notes: Goal is 12-16 minutes. DP should be a little lighter than normal so you can keep moving each round w/o stopping. You may keep the monitor running on the bike, so it counts the rounds for you!
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Face Pulls (pulley) – 4×10 (pause each rep for at least 2 sec)
KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members! Sign-up here: https://go.dptpreneur.com/widget/form/eCJuelFCxrH2s9wNWCDs