Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80%+
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 4 for part (a).
Conditioning
15 Min Clock – Row For Max Calories
—Every 1:30 x 10 Sets, starting at 0:00:
ODD RD = 15 Unbroken Wall Balls 30/20# to 10/9.5ft
EVEN RD = 2 Rope Climbs 15ft
WOD Notes: Goal is to have at least 45 Sec to row each round. Make transitions fast! RC sub = climb 10-12ft, 8-10 Strict PU, 15 RR, 4 Heavy pulleys, 3 strict up/downs.
Assistance
a) GHD Sit-ups – 1×40, 1×30, 1×20, 2×10 —Rest as much needed between
b) DB Reverse Flies – 4×15 (control eccentric)