Strength
a) Bulgarian Split Squats – 5×5 each leg (build to a heavy set of 5)
b) DB Bicep Curls – 5×8
c) DB Skull Crushers – 5×8 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. Hold barbell in the front rack is preferred or hold Db’s at your side. You will use slightly lighter DB’s for part (c).
Conditioning
7 RFT
15/13 Cal Row
3 Wall Walks (RX+ = 4)
5 Dball/Bag Over Shoulder 150/115#
WOD Notes: Goal is 13-17 minutes. WW sub = 8 shoulder taps/WW. Sandbag should be heavy & challenging for 5 reps each rd.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15