Strength
a) Front Squat – 5×3 @ 80%+ (1 Sec Pause each rep), 1x ME @ 70% (8-12 reps)
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30
Conditioning
15 Min AMRAP Bike For Total Calories w/ Partner
Partner A Bikes, while Partner B does:
120ft Sandbag Bear Hug Carry 150/115#
12 T2B (RX+ = 15)
WOD Notes: At 3.2.1…Rage, Partner A will bike while partner B does the designated other work above. Once Partner B finishes, you will switch and continue with this pattern for 15 minutes. 120ft = 4 Laps. 1 Lap = 5 Mats. It should take about 60 Sec to complete the Carry & T2B each round.
“Carve Your Pumpkin” – Wk 2 Day #1
Donkey Kickbacks (setup is on all four limbs)
Monkey Feet (4×10 – each leg Heavier than week 1)
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Strict Pull-ups – 5×8 (advanced = weighted or 3 Sec Eccentric)