Strength “15 Min Clock”
a) Bench Press – Work up to heavy single, then 3×10 @ 70%
b) Good Mornings – 4×8 (pause at bottom)
—Stay light & work technique on GM if you’re new to them. You will clean the bar up and put on your back for them.
Conditioning
4 RFT
10 Back Rack Lunges 185/125#
4 Wall Walks (RX+ = 5 WW or 60ft HSW)
25/20 Cal Ski
WOD Notes: Goal is 12-15 min. BRL should be challenging for 10 reps by the 3rd but not feel quite like you’re going to fail. WW sub = walk around a box 2x or walk as high as you feel comfortable.
Assistance
a) BB Skull Crushers – 4×10
b) Hang L-Sit/Tuck (Pegboard) – 4×30 sec