Strength
a) Front Rack Box Step-ups – 5×12 (6R + 6L) – build to a heavy set of 12
b) DB Pull-over – 5×10 (use 2 DB’s)
—Superset a/b every 3:30. Use a 20″ Box or hip should be just at parallel. Do all 6 reps with right leg first while keeping it on the box, then switch legs. Try to minimize pushing off the back foot when stepping up.
Conditioning
6 RFT
250m Run
15 Wall Balls 30/20# to 10/9.5ft
10 Box Jump Overs 30/24″
WOD Notes: Goal is 15-18 minutes. WB should be heavy & challenging to do 15 unbroken each rd. No step-overs allowed in the WOD, so choose a lower box if necessary so that you can still jump. 250m Run sub = 700m bike.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×10 each arm