Strength
a) Bulgarian Split Squats – 5×6 each leg (build to heavy set – should have to rest after 6 reps on last set)
b) DB Pull-over – 5×10
—Superset a/b every 3:30. BB Front rack is preferred for part (a).
Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
10 C2B
50 Double Unders
WOD Notes: Goal is 10-14 minutes. WB should be unbroken each round, but feel difficult in the later rounds. C2B sub = chin over bar or banded pu. DU sub = 25 DU, 75 singles, or 100ft versa.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) DB Bicep Curls – 4×12