Strength
a) Back Squat – Work up to a heavy single (2×5 @ 70-75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+)
b) DB Pull-overs (2 DB’s) – 4×12
—20 Min Clock to get all this work done. Superset a/b in the beginning when squats are lighter.
Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
10 Bulgarian Split Squats (5R + 5L) – Build each set
1 Rope Climb 20ft
Max Cal Ski
WOD Notes: Score = total cals. Goal is to have at least 30 sec/rd to ski. You don’t have to sprint through the BSS (hold 2 KB/DB’s at your side). First set can be light, but build to a heavy set by the end!! RC sub = Climb 12-15ft or 10 Ring Rows. SPRINT the SKI!
Assistance
a) L-Sit/Tuck – 6×40 Sec (2 min rest between)
b) DB Lateral Raises – 4×12