Strength
a) Bulgarian Split Squats – 5×6 (each leg – heavier than last wk)
b) DB Pullover – 5×8 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes. Final week of split squats
Conditioning
18 Min AMRAP w/ Partner
150m Backward Sled Drag 180/135#
30 GI Janes
20 Power Cleans (increasing)
WOD Notes: Goal is 3 rds. Use a belt for sled drag & you should be able to alternate between running/walking. GI Janes – You’ll work at the same time. PC = Use 65/70/75% by rd.
Assistance
a) Strict Pull-ups (wide grip) – 5×6-8 Reps (weighted = advanced)
b) Tibialis Raises – 4×15
REMINDER: Rage apparel is due July 14th! Please fill out the forms if you’re interested. They were sent through email last week!