Strength
a) Front Squat – 5×5 @ 75-80%
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30. You may build to a heavy set of 5 for part (a),
Conditioning “20 Min Cap”
5 RFT
400m Run
10 Single Arm Devil Press 70/50#
16 Single Arm OH Walking Lunges 70/50#
WOD Notes: Goal is to get under the 20 min cap. If you don’t have the OH mobility, you hold a DB in the front rack & do the lunges. You will take 8 steps out with Right arm & 8 steps back with Left arm for the walking lunges.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 5×10 heavy