Strength
a) Back Squat – 5×6 @ 75% or Work up to a heavy single if you missed last week
b) DB Bent-over Rows – 5×8 (each arm) -pause @ control descent
—18 Min Clock to get this work done. Superset a/b as needed.
Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
12 T2B
15/12 Cal Bike
WOD Notes: Goal is 13-17 minutes. WB should be unbroken! T2B sub = T2R, knee raises, GHD SU, or weighted sit-ups. Reset the monitors every round on the bikes.
Assistance
a) DB Pull-over (2 DB’s) – 4×12
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets