Strength
a) Back Squat – 5×4 (pause each rep) @ 75%
b) DB Bent-over Rows – 5×10 (each arm) – slow eccentric
—Superset a/b every 4 minutes.
Conditioning
Every 4 Min x 5 Sets
25/20 Cal Row
20 Wall Balls 30/20# to 10/9ft
1 Rope Climb 20ft
WOD Notes: Goal is to have 45-60 sec rest each round. WB should be done in 1-2 sets. Try to climb 20ft since this will be a lower intensity/active recovery WOD.
Assistance
a) L-Sit/Tuck (parallettes) – 8×25 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 4×12