Strength
a) Back Squat – 5×6 (start @ 70% & build to a heavy 6)
b) DB Bent-over Rows – 4×12 (each arm)
—Superset a/b every 4 minutes. Heavier than last week for part (a).
Conditioning – “20 Min Cap”
6 RFT
250m Run
12 T2B (RX+ = 15)
15 Russian KB Swings 88/70#
WOD Notes: Goal is to get under the 20 Min Cap. T2B sub = T2R, hanging knee raises, v-ups, or weighted sit-ups. Swings should be unbroken & heavy. Grip will start to get taxed so make sure to break up T2B in 2-3 sets with little rest.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15