Strength
a) Bulgarian Split Squats – 5×6 each leg (build to a heavy set of 6)
b) Strict Pull-ups – 5×10 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary
Conditioning
5 RFT
10 DB Hang Curls 60/40#
15 T2B
10 DB Push Press 60/40#
18/15 Cal Assault Bike
WOD Notes: Goal is 15-19 minutes. DB HC/PP should be unbroken, but challenging. T2B sub = T2R, GHD SU, Weighted SU, or V-ups.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 sec)