Strength –“Wk 4”
a) Back Squat – 3×5 @ 80%, 3×3 @ 85%, 1×1 @ 90%
b) DB Bent-over Rows – 5×10 (each arm)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set.
Conditioning
3 RFT
30 Russian KB Swings 88/70#
7 Wall Walks
30/24 Cal Bike
WOD Notes: Goal is 12-16 minutes. Swings should be unbroken if possible! WW sub = 8 shoulder taps/ww.
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) DB Pull-over – 5×10 (1 DB)