Strength
a) Back Squat – 5×8 (4 Pause + 4 Regular) @ 65-70%
b) Dips (bar/ring) – 5×8 (control eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 8 for part (a). Use a weight for part (b) or a band if necessary.
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Assault Bike
4 (4 Laps Sandbag Bear Hug Carry 150/115# + 10 C2B Pull-ups)
WOD Notes: Goal is 3 Rounds + the bike in the 4th. Partner A will do the carry, while Partner B works on the C2B PU. You will switch when you’re both done & complete 2 rounds each. 1 Lap = 4 mats. Try to go heavy on the carry if possible, since there’s nothing else that will hit the lower back in the WOD. C2B sub = Chin over bar or banded pull-ups.
Assistance
a) GHD SIt-ups – 5×18 (weighted) -rest 45 sec between
b) DB Reverse Flies – 4×15