Strength
a) Overhead/Front/Back Squat – 5×3 @ 80-85% (build to a heavy set of 3)
b) DB Bent-over Rows – 4×10 (each arm – pause & slow eccentric)
—Superset a/b every 3:30. Choose Front/Back Sq if OH mobility is limited.
Conditioning – “20 Min Cap”
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
Sandbag/Ball Carry 125/90#
20/16 Cal Assault Bike
***Rounds 1/3/5 = 100 yard bearhug, RD 2/4 = 150 yard on shoulder
WOD Notes: Goal is 16-20 min. WB should be unbroken or done in 2 sets. The bearhug carry is across the street and back. The shoulder carry is to the “Evoqua” Sign and back. Getting under the 20 min cap will be a challenge!
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than last wk)
b) EZ Bar Curls – 4×12 (heavy)