Strength
a) Bulgarian Split Squats – 5×8 each leg (build to a heavy set of 8)
b) Strict Pull-ups – 5×8 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary
Conditioning
3 RFT
30/24 Cal Assault Bike
7 Wall Walks (RX+ = 10)
150m Sandbag Carry (shoulder) 150/115#
WOD Notes: Goal is 15-19 minutes. WW sub = 5 WW, 60-70 Shoulder Taps, or 20 burpees. Sandbag should be heavy & position it behind the head if possible. You will carry it to the “Evoqua” Sign and back.
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 sec)