Strength
a) Back Squat – 6×5 (3 Pause + 2 Normal Tempo) @ 70-80%
b) One Arm High Pulls – 4×12
Conditioning
3 Min AMRAP x 4 Rounds
10 Front Rack Lunges 185/125#
15 Bar Facing Burpees
Max Cal Bike
—Rest 2 minutes between rounds
WOD Notes: TD = You should have 60-70 sec on the bike each round. Lunges should feel heavy for 10 reps each round (50-55% of FS). Large classes (more than 8 athletes) will have to stagger 2 minutes behind. Burpees are open standard!
Assistance
a) Strict Pull-ups (supinated narrow grip) – Accumulate 50-70 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 5 sets: 1 min on / 1 min off
