Strength
a) FR Lunges (last week) – 1×16, 1×10, 1×8, 1×6, 1×4 (heavy for each set)
b) DB Bent-over Rows (1 arm) – 3×8, 2×6 (each arm – heavy!)
—Superset a/b every 4 min. You may alternate legs. Pause each rep on the Rows & lower slowly!
Conditioning – “20 Min Cap”
5 RFT
400m Run
8 Strict Pull-ups (RX+ = C2B)
10 DB Bench Press (heavy)
15 Goblet Squats (1 DB) 90/60#
WOD Notes: Goal is to get under the 20 Min Cap. Think of this as mini “Murph” prep. We did a lot of hinging yesterday, so wanted to avoid any of that today. We will start incorporating “Murph” movements into WOD’s the next 6 weeks.
Assistance
L-SIt/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)