Strength
a) Back Squat – 5×4 (2 Pause + 2 Tempo) @ 75%+
b) DB Pull-Over (2 DB) – 5×10
—Superset a/b every 3:30. Build to a heavy set of 4
Conditioning
4 RFT
12 Devil Press 45/30# DB’s
2 Rope Climbs 18ft
75 Double Unders
WOD Notes: Goal is 13-17 minutes. RC sub = climb 12-15ft, 4 up/downs, or 15 RR. DU sub = 35-40 DU, 120 singles, or 150ft versa.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (incline bench) – 4×15