Strength
a) Box Squat – 5×6 @ 70-75% (use a 12″ box or something a little higher if you’re tall)
b) DB One Arm High Pulls – 4×12 (each arm)
––Superset a/b every 3:30. Box should be just below parallel. Send hips slightly back & rest on box for a sec. Do not bounce off the box or lean forward as you stand.
Conditioning “20 min cap”
For Time
100 T2B
150/120 Cal Row
300 Double Unders
***Partition the work however you want. Choose your own adventure. If you do it unpartitioned RX, you are an ANIMAL!
WOD Notes: Goal is to get under 20 min cap. T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 150-200 DU, 500 singles, or 600ft versa.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) BB Bent-over Rows (supinated) – 5×8 (heavy)