Strength
a) Back Squat – 5×5 @ 80% (across all sets)
b) DB Pull-over – 5×10 (heavy)
—Superset a/b every 3:30
Conditioning
8 RFT
5 Devil Press 50/35#
7 DB Thrusters 50/35#
9/8 Cal Assault Bike
WOD Notes: Goal is 14-18 minutes. Reset monitors after each round. You may need to take a few extra seconds of rest after your 4th DP rep before you do your 5th so that you can hit the thrusters unbroken.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal)
b) Barbell Bicep Curls – 4×12
Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa