Strength
a) Box Squats – 5×4 @ 80%+ (heavier than last WK)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)
—Superset a/b every 4 min. Set up a 12″ box or a bench (stack mats in front) that is just below parallel. Sit back & down to box, pause, (don’t rock back) then explode up. You don’t need lifters. Stance can bet slightly wider as well.
Conditioning “20 Min Cap”
4 RFT
250m Sled Drag 70/45#
20 T2B (RX+ = 25)
12 Devil Press 50/35# DB’s
WOD Notes: Goal is to get under the 20 min cap which won’t be easy. Sled should be light to where you can run majority of it! If class is large, partner up with someone and double the sled weight. T2B sub = T2R, v-ups, or hanging knee raises.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies – 4×18