Strength
a) Bulgarian Split Squats – 5×8 each leg (build to heavy set of 8)
b) Strict Pull-ups (supinated) – 5×8
—Superset a/b every 3:30. Barbell is preferred in front rack.
Conditioning
4 RFT
400m Run
20 KB Swings 70/53#
2 Rope Climbs (1 20ft + 1 15ft)
WOD Notes: Goal is 13-18 minutes. KB swings should be unbroken if possible, but challenging. RC sub = 4 up/downs, 15 RR, or 5 Heavy pulleys.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than normal)
b) Face Pulls – 4×12