Strength
a) Front Rack BB Step-ups – 5×10 (build to heavy set of 10)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3 minutes. Try to have your hip just below parallel on the step-ups, so you may stack a mat or 2 in front of the box to shorten the height.
Conditioning
“2023 CF Games Test 12”
For Time – 21-18-15 Reps of:
Assault Bike Cals
Thrusters (m: 115/135/155#, f: 85/95/105#)
Then:
66ft OH Walking lunge (20 steps in place) – 155/105#
WOD Notes: Goal is 10-14 minutes. Thrusters should be broken up into 1-3 sets each rd. We will lunge in place for 20 reps at the end & you may do front rack if your OH mobility is limited.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Curls – 5×10 (heavy & control eccentric)