Strength
a) Bulgarian Split Squats – 5×6 each leg (build to a heavy set of 6)
b) DB Bicep Curls – 4×10
c) DB Skull Crushers – 4×10 (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
15 Min AMRAP of Burpee Box Jump Overs 24/20″
Every 1:30 starting at 0:00 do:
***ODD Rounds = 12 T2B
***EVEN Rounds = 5 DBall/Bag over Shoulder 150/100#
WOD Notes: Goal is to have 45-60 Sec each round to accumulate as many reps of BBJO. Score = total BBJO. YOU SHOULD BE JUMPING (no stepping!), unless you physically can’t jump. T2B sub = T2R, Hanging leg raises, or L-SIts.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15