Strength – Week 1
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 75%
b) Strict Pull-ups (wide-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30
Conditioning
4 RFT
15 (Burpee + T2B)
25/20 Assault Bike
WOD Notes: Goal is 12-16 minutes. If you can’t do a T2B, you will pull knees up to chest as high as you can each rep.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Spider Curls (incline bench) – 4×12