Strength
a) Back Squat – 5×4 @ 80%+ across
b) DB Pull-over – 5×10 (3 sec eccentric – heavy)
—Superset a/b every 3:30.
Conditioning
10 Min AMRAP
50 Double Unders
10 C2B Pull-ups (RX+ = 12 C2B or 4-6 Bar MU)
8 FR Lunges 165/110# (RX+ = 185/125#)
WOD Notes: Goal is 5-7 rounds. DU sub = 25 DU, 75 singles, or 100ft versa. C2B sub = chin over bar pu or banded. FR Lunges should be challenging for 8 reps especially after the first few rounds.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Bicep Curls – 4×12