Strength
a) Box Squats (just below parallel) – 8×5 @ 70-75% (heavier than last WK)
b) Bench Press – 8×5 @ 75-80%
c) Glute Ham Raises – 4×12 or Hamstring Sliders – 4×15
d) Decline Sit-ups (bench near water cooler) – 5×25 (rest 60 Sec between)
Conditioning
2 RFT
50 Slam Balls 20#
500ft Versa Climber
WOD Notes: Goal is 12-14 minutes. Try to catch the slam balls off the bounce.