Strength
a) Bulgarian Split Squats – 1×10, 1×8, 1×6, 2×4 each leg (heavy for each set)
b) DB Bent-over Rows – 5×10 each arm
—Superset a/b every 3:30. Hold barbell in front rack for part (a)
Conditioning
For Time
150 Double Unders (Sub: 300ft Versa Climber)
4 Rope Climbs 15ft
75 Wall Balls 20/14# to 10/9ft (RX+ = 30/20#)
4 Rope Climbs 15ft
150 Double Unders
WOD Notes: Goal is 10-14 minutes. RC sub = 5 strict up/downs (no ring rows b/c of the bent-over rows for strength). Try to use arms only instead of popping hips & squatting up. WB should be done in sets of 10 minimum with little rest.
Assistance
L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)