Strength “15 Min Clock”
a) Back Squat – Work up to a heavy single, then do 3×10 @ 70%
b) DB Pull-over – 4×10
—Try to work up to a heavy single quickly, so you can get the 3×10 in. If you feel good go for PR.
Conditioning
For Time
Buy In: 50/40 Cal Assault Bike
5 Rounds
10 (HR Push-up + Burpee)
12 DB Hang Curls 50/35# (RX+ = 60/40#)
Buy Out: 50/40 Cal Assault Bike
WOD Notes: Goal is 13-18 min. Use a weight to where you can go unbroken on the DB HC, but is challenging. Do your best to make the PU strict (don’t snake it).
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) One Arm High Row Pulley – 4×10 each arm