Strength
a) Back Squat – 5×2 @ 80%+ (pause 2rd rep for 2 sec), 1xME @ 70% (8+ reps)
b) DB Bench Press – 4×12
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.
Conditioning “20 Min Cap”
For Time
50 Wall Balls 20/14# to 10/9ft
50/40 Cal Row
300 Double Unders
50/40 Cal Row
50 Wall Balls 20/14# to 10/9ft
WOD Notes: Goal is to make it under the 20 min cap. WB should be light to where you can do them in 1-3 sets. DU sub = 150 DU, 5 Min of practice, 500 singles, 600ft versa.
Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 6×20 – weighted (rest 45 sec between)