Strength
a) Front Rack Lunges (3″ Deficit) – 5×10
b) Strict Pull-ups (supinated) – 5×8-10 (use band if necessary)
—Superset a/b every 3:30. Shoot for similar weight as last wk for part (a). Start with 2 feet on a plate or mat & step back.
Conditioning
5 RFT
15 Burpees to Target
100 Yard Bear Hug Carry 125/90#
60 Double Unders
WOD Notes: Goal is 15-19 minutes. BearHug Carry is to the far curb across the street & back. Just try to use a bar that is just above reach for the burpees. DU sub = 100 singles or 120ft versa.
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) DB Pull-over – 4×10 (control eccentric)