Strength
a) Bulgarian Split Squats – 4×8 (each leg)
b) Straight Arm Lat Pull-down – 4×10 (control eccentric)
—Superset a/b every 4 minutes. Front Rack w/ BB is preferred for (a). Try to make the 8th rep feel difficult especially on the last 3 sets!!
Conditioning – “2023 CF Games Test #8”
2 Intervals for total time:
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs (36/48 inches)
—-Rest until 6-min mark = RX. Rest until 7-min mark = scaled, then:
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
9 burpee box jump-overs (36/48 inches)
15-calorie row
21 box jump-overs (20/24 inches)
—15 Min Cap
WOD Notes: Goal is to finish the first interval under the 6 min mark. Use 30/24″ Box for the BBJO instead of 36/48″. Try to use a lower box & jump if possible instead of doing step-ups.
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)