Strength
a) Bench Press (close-grip) – 5×4 @ 70-75%, 1XME @ 65% (10+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15
—18 Min to get this work done. Grip width should be inside your shoulders Heavier than last Wk!
Conditioning – “20 min cap”
4 RFT
25 Burpees
25 Russian KB Swings 88/70#
25/20 Cal Bike
WOD Notes: Goal is to get under the 20 min cap (which is going to be challenging). You don’t have to jump on your burpees, but you must stand tall with feet under you (no wide stance). You may switch the order, if there isn’t enough KB.
Assistance
a) Trunk Rotations (pulley) – 3×10 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets