Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1xME (8+ reps) @ 70%
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 3:30
Conditioning “18 Min Cap”
10 RFT
10 Burpee Box Jump Overs 24/20″
1 Rope Climb 20ft
WOD Notes: Goal is 12-16 minutes. You may lower the box height to keep you moving quicker. RC sub = 6 Strict Pull-ups, or 2 up downs/heavy pulleys, or 8 ring rows.
Assistance
a) Weighted Hollow Rocks – 1 Min on / 1 Min off x 4 Sets
b) EZ Bar Skull Crushers – 4×12