Strength
a) Back Squat – 5×5 @ 75-80% (work up to 80% by 4th set)
b) Wall Sit – 5×30-45 sec hold w/ a DB in front rack (arms off body)
—Superset a/b. Go right into wall sit after each set of squats.
Conditioning
15 Min AMRAP
10 DB Box Step-ups (80/50# DB) 24/20″
20 DB Bent-over Rows (10/arm 80/50# DB)
15 Burpees to target above reach (under rig)
WOD Notes: Goal is 4-5 rds. Use one DB for box step-ups and hold in the front rack. Try to use front leg only as much as possible when you step-up. It is in a row in one leg then switch. Put your hand on box for bent-over rows & focus on a torso that is parallel to the floor.
Assistance
a) GHD Sit-ups – 4×30 (rest 45 sec between – less than last wk)
b) Dball March – 4×60 sec