Strength
a) Back Rack Lunges – 1×10, 2×8, 2×6 (Each set should be challenging!)
b) DB Bent-over Rows – 5×10 each arm (3 Sec Eccentric)
—Superset a/b every 3:30.
Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
30 Double Unders
10/8 Cal Ski Sprint
***After the 10th Round, do 12 Laps Bear Hug Carry 150/115#
WOD Notes: Goal is to get under the 20 Min cap (it’s going to be tough). DU sub = 50 singles or 20 Sec of DU practice. Make your transitions fast! You should be under a minute each round (sprint the ski!). 1 Lap = 5 Mats down + 5 Mats back. You will alternate after each lap with your partner. You will each do 6 Laps or rounds of the carry.
Assistance
a) L-Sit/Tuck – 8×30 Sec (1:30 rest between)
b) DB Front Raises – 4×12