Strength
a) Front Rack Lunges (Reverse – 3″ deficit) – 1×12, 1×10, 1×8, 2×6 (heavy for all sets!)
b) DB Bent-over Rows (1 arm) – 5×8 (each arm – heavy!)
—Superset a/b every 4 min. You may alternate legs this week. Pause each rep on the Rows & lower slowly!
Conditioning
4 RFT
20 Burpees to Target
2 Rope Climbs 15ft (1 Legless + 1 w/ Legs) – No Jump to start each RC
150m Sled Drag 135/100#
WOD Notes: Goal is 14-19 minutes. Use a bar just above your reach for the burpees & touch with both hands. No jump is allowed for RC. RC sub = climb to 12ft or do 15 Ring Rows/Rd. Use a belt for the Sled Drag & try to alternate run/walk (should feel heavy).
Assistance
a) L-SIt/Tuck (pegboard) – 8×25 Sec (rest 40 Sec between)
b) One Arm High Pulls – 4×10 (each arm)