Strength
a) Bulgarian Split Squats – 5×6 each leg
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Hold barbell in front rack for part (a)
Conditioning
3 RFT
30/24 Cal Row
100 Yard One Arm Farmers Carry (heavy)
125 Double Unders
WOD Notes: Goal is 13-17 minutes. Carry should be heavy to where you need to take a quick break at the halfway point. You may use straps if necessary & DB’s if the KB’s are heavy enough. DU sub = 250ft versa, 200 singles, jumping jacks, or 100 plate jumps.
Assistance
L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)