Strength
a) Front Rack Lunges – 5×10 (build to a heavy set)
b) DB Pullover (1) DB – 5×10 (slow eccentric)
—Superset a/b every 3:30. Do all 5 reps with one leg before switching.
Conditioning
2 Min AMRAP x 10 w/ Partner (interval)
10 DB Bench Press (heavy)
18 KB Russian Swings 88/70#
Max Cal Row
WOD Notes: Goal is to have at least 60 Sec to row! You will each do 5 x 2min amraps w/ 2 Min rest between sets. Score = total cals. Bench Press should feel challenging for 10 reps (you should almost be failing!) Try to go heavy on the KB swings & sprint the row!
Assistance
a) DB Bicep Curls – 5×10
b) L-Sit/Tuck – 6×30 Sec (rest 90 Sec between)
Announcement
—100k Challenge Starts Jan 5! Details are in the email that was sent out tonight. Let me know if you didn’t receive it!