Strength
a) Back Squat – 5×2 @ 85%+, 1×8-12 @ 70%
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 minutes
Conditioning
2 RFT
50 Wall Balls 20/14 to 10ft
40 T2B
50/40 Cal Assault BIke
WOD Notes: Goal is 16-20 min. T2B sub = T2R or knee raises. Wall ball should be done in 1-3 sets.
Assistance
a) Weighted Plank: 10 Sets: 30 sec on / 30 sec off
b) Weighted Pull-ups – 5×6-8 Reps