Strength
a) Front Squat – Work up to a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 4×12 (pause + slow eccentric)
Conditioning
1 Minute at each station for Total Reps x 4 Rounds
Wall Walks
Russian KB Swings 88/70#
Strict Pull-ups
Max Cal Bike
—Rest 1 minute between rounds
WOD Notes: Goal is to get 3-7 WW / 15-20 Russian KB Swings / 5-10 PU / 12-20 Cal Bike. Larger classes will have to stagger which station they begin with, but it’s preferred to finish with the bike so that you can really sprint it! It’s 16 minutes of work with 3 minutes of rest total.
“Carve Your Pumpkin” – Wk 4 Day #1
Donkey Kickbacks (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Pullover – 4×12