Strength “Week 5”
a) Front Rack Lunges – 1×12, 1×10, 2×8, 1×6 (each set should be challenging)
b) DB One Arm Bent-over Rows – 5×8 each arm (HEAVY! Pause each rep)
—Superset a/b every 3:30. Lunges are same as last week, just no deficit so go heavier
Conditioning
6 RFT
6 Dball Over Shoulder 150/115#
12 T2B
250m Run
WOD Notes: Goal is 15-20 minutes. DBall should be heavy if possible, but maintain form! T2B sub = T2R, hanging knee raises, or leg raises on incline bench.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Face Pulls (pulley) – 4×12 (pause each rep)