Strength
a) Back Rack Lunges – 5×8 (build to at least 2 heavy sets!)
b) DB Bent-over Rows – 5×8 each arm (3 Sec Eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a).
Conditioning “20 Min Cap”
10 RFT
8 Burpees
8 DB Hang Cleans 50/35# (RX+ = 60/40#)
10 Laps Shuttle Run OR 10 Cals on any machine that you missed this wk.
WOD Notes: Goal is to get under the 20 Min cap. DB’s should be unbroken each round & should get tough in the later rounds as you get fatigued. Shuttle Run: 1 Lap = 5 mats.
“Carve Your Santa Pumpkin: Wk 2: Day 4
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Hamstring Sliders – 4×12-15
Assistance
a) L-Sit/Tuck – 6×40 Sec (1:30 rest between)
b) DB Front Raises – 4×10