Strength
a) Back Squat – Work up to a heavy single or 5×5 @ 75-80%
b) DB Pull-over – 5×10 (3 sec eccentric – heavy)
—18 Min Clock to get this work done. Superset a/b as needed. Go for a PR if you feel strong!
Conditioning
5 RFT
10 Front Rack Lunges 165/110# (RX+ = 185/125#)
1 Rope Climb 15ft
10 Lateral Burpees over Bar
1 Rope Climb 15ft
WOD Notes: Goal is 12-16 minutes. FRL should get challenging after the first 3 rds. RC sub = climb 10-12ft, 7 RR, 1 strict up/down (no legs), 2 heavy pulleys. Try to jump over the bar for the burpees unless you physically can’t.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Seated (slight incline) Bicep Curls – 4×12