Strength
a) FR Box Step-ups – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows – 5×8 each arm (heavy – control eccentric)
—Superset a/b every 3 minutes
Conditioning
5 RFT
20/16 Cal Row
15 Box Jump Overs 24/20″
20 Russian KB Swings 88/70#
WOD Notes: Goal is 14-18 minutes. Try to hinge your swings instead of squatting them so you really work the glutes/hammies/low back. Stay low on the BJO & try to do the swings unbroken!
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 each arm