Strength – “Wk 4”
a) Reverse Front Rack Lunges – 5×8 (Do all 4 reps w/ one leg before switching)
b) Strict Pull-ups (normal grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Heavier for part (a) than last wk! The first set can be lighter for warm-up. Your last 2 sets should be very challenging! Warm-up should be quick.
Conditioning
20 Min AMRAP
20/16 Cal Row
10 DB Strict Press (heavy!)
15 Box Jump Overs 24/20″
30 Sec Side Plank (each side – weighted) – Place (1) DB on hip
WOD Notes: Goal is 5+ rounds. This “WOD” is designed to be lower intensity where you don’t need to worry about pushing the pace. Rest longer if needed going into the strict presses. Rep #10 on the strict press should feel like you’re about to fail, but don’t get sloppy with over-arching too much! Place one of the DB’s on your hips for the side planks.
Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×10 (heavy)