Strength
a) Overhead/Front/Back Squat – 2×5, 1×3, 2×1 (Find a heavy 5RM, 3RM, 1RM)
b) DB Pullover – 4×12 (heavy)
—Superset a/b as needed. 18 Min Clock to get this work done.
Conditioning
5 Rounds (interval style)
10 Front Rack Step-ups (20″) – increase rds 3 & 5
10 C2B Pull-ups (RX+ = 15 C2B PU or 5-7 Bar MU)
15 Lateral Burpees over Bar (RX+ = 18)
—Rest 90 Sec between rounds. Score = total time – 6 minutes.
WOD Notes: Goal is sub 2 min/round. Burpees (you must open up at some point) should be FAST since you have built in rest every round! C2B sub = chin over bar or banded pu (difficult for 10 unbroken). FR step-ups: RX (m): 115/135/155#, (f): 75/95/110#. Do your best to not push off the back leg that’s on the floor.
Assistance
a) Weighted Plank – 8 Sets: 40 sec on / 40 sec off (same as last wk)
b) EZ Bar Curls – 5×8 (heavy & control eccentric)