Strength
a) Bulgarian Split Squats – 5×8 each leg (build to a heavy set of 8)
b) DB Bicep Curls – 4×12
c) DB Skull Crushers – 4×12
—Superset a/b every 4 min. Hold barbell in the front rack is preferred or hold Db’s at your side.
Conditioning
5 RFT
20/16 Cal Row
5 Wall Walks
20 Russian KB Swings 88/70#
WOD Notes: Goal is 15-19 minutes. WW sub = 8 shoulder taps/WW or 2-3 WW. Swings should be unbroken & get challenging towards the end. Larger classes may have to start with the swings if heavier KB’s are available.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15