Strength
a) Specialty Bar Squat – 15 Min to work up to a heavy single
b) Straight Arm Lat Pulldown (pulley) – 4×8 (2 sec negative)
—Try to knock out the Lat Pulldowns early, so you can focus on heavy squat later.
Conditioning
5 RFT
9 C2B Pull-ups (RX+ = 3-6 MU)
15/12 Cal Assault Bike
21 Wall Balls 30/20# to 10/9ft
WOD Notes: Goal is 15-19 minutes. C2B Sub = Chin over bar, ring rows, or banded pu (no scaling reps). Pick a WB that you can do in 1-2 sets each rd, but go unbroken the last round. C2 Bike = 18/15 Cals.
Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) Incline Seated DB Curls – 4×12 at same time