Strength – “wk 1”
a) Back Squat – 1×8 @ 65%, 4×6 @ 75%, 1×4 @ 80%
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×4. Use a band if necessary for part (b) or use weight for advanced. You may also use the pulley & do lat pulldowns facing the wall.
Conditioning
42-30-18 Reps of:
Wall Balls 30/20# to 10/9.5ft
Cal Bike (girls = 35-25-15)
WOD Notes: Goal is 9-14 minutes. Try to do the round of 42 & 30 in 2-3 sets & the last round unbroken or in 2 sets. Reset the monitor after each round.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 5×12