Strength
a) Front Rack Lunges – 12/10/8/6/4 Reps by round
b) Strict Pull-ups (wide-grip) – 8 Reps (sub: 4 negatives)
—Do one set every 2:30. Add weight each set that’s heavy.
Conditioning
5 Rounds
12 Burpees (no jump + extra push-up)
15 Barbell Hip Thrusts 225/155# (Pause at top)
60 Double Unders
WOD Notes: This WOD is not for time so focus on quality of movement, but still try to move quick! The first push-up of the burpee is strict & you don’t have to jump. Pause at the top of the hip thrust for a sec & squeeze glutes. DU sub = 30 DU, 120 singles, or 120ft Versa climber.
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 Each arm