Strength
a) Front Rack Lunges (no deficit) – 5×10 (build to a heavy set)
b) DB Seal Rows – 5×10 (pause) – Heavy!
—Superset a/b every 3:30. Do all 5 reps first on one leg before you switch
Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
20 Box Jump Overs 30/24″
16 DB Thrusters 60/40# DB’s
WOD Notes: Goal is 5+ rounds. The WOD is “You go, I go”. Try to jump even if it’s a lower box (no step-ups). DB thrusters should be heavier than normal since you’re only do 8 at a time each round. SPRINT the ski each round! Break up the work as needed.
Assistance
a) L-SIt/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) One Arm High Pulls – 4×10 (each arm)