Strength
a) Front Rack Lunges – 5×10 (5 each leg – build to a heavy set of 10)
b) DB Bent-over Rows – 5×10 (each arm & pause each rep)
—Superset a/b every 3:30
Conditioning
5 RFT
1 RD of “Dumbbell DT” 50/35#’s (RX+ = 60/40#’s)
20/16 Cal Row
WOD Notes: Goal is 11-16 minutes. “DB DT” = 12 DL + 9 Hang Cleans + 6 Push Press. You should be able to do the first round unbroken, but break up the DL after that. The HC & PP should be unbroken if possible. One head only has to hit the floor for DL. Use the row each round to recover, except for the last one which should be all out!
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Face Pulls (pulley) – 4×10 (pause each rep)
REMINDER: Rage Bingo & Nutrition Challenge start today! Bingo sheets are on my desk if you don’t have a printer.