Strength
a) Back Squat – 18 Min To Work up to a Heavy Single, 1×12 @ 65-70% or 5×5 @ 80%
b) DB Pull-over (1 DB) – 5×8 (heavy – 3 Sec eccentric)
—Superset a/b as needed. Go for a PR if you feel strong.
Conditioning
15 Min AMRAP Ladder
4-8-12-16-20-24…Cal Bike
15-30-45-60-75-90…Double Unders
***after each round, 5 Dball/Bag Over Shoulder 150/115#
WOD Notes: Goal is to get to the round of 24-90-5. Girls cals = 3-6-9-12-15-18-21…etc. DU sub = 2x singles, 2x Feet on Versa, plate hops or jumping jacks. Try to use a heavy sandbag.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15