Strength
Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
30 Minute Running Clock
1) Barbell Hip Thrusts – 5×10 (pause each rep)
2) DB Bench Press – 5×8 (heavy across)
3) GHD SIt-ups – 5×20 (you may also do weighted sit-ups)
4) Seal Rows (trap bar – handle up) – 5×8
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
For Time
40/32 Cal Ski
80 Wall Balls 20/14# to 10ft
40/32 Cal Ski
WOD Notes: Goal is 8-12 minutes. You should be able to do 20+ reps on the wall balls or do sets of 10 with very little rest. Try to push the last ski & sprint!
Assistance
a) Tibilias Raises – 3×20 (lighter)
b) Banded TKE – 4×20 each leg (heavier band)
REMINDER: Wear your college alumni gear this Saturday for the final Open Workout 23.3!