Strength
a) Bulgarian Split Squats (last wk) – 5×5 each leg
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set for part (a). BB Front Rack is preferred
Conditioning
14 Min AMRAP Ladder
2 GI Janes
2 Deadlifts 275/185#
4 GI Janes
4 Deadlifts
6 GI Janes
6 Deadlifts
***Complete 400ft on versaclimber at some point during the WOD and continue pattern for the remaining 12 minutes.
WOD Notes: Goal is to get to the round of 16. DL = 60% (should be able to touch n go 3-4 reps at a time). Pick a pull-up bar above your reach if you can do a strict pull-up.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Ez Bar Curls – 4×12