Strength
a) Box Squats (just below parallel) – 6×5 @ 75-80% (heavier than last wk’s 6 reps)
b) Bench Press – 6×5 @ 80%+, 1xME @ 60% (10+ reps)
c) GHD Hip Extensions – 5×10 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 5×25 (rest 2 min between)
Conditioning
Versa Climber – 5x200ft Sprints
—Rest 2 minutes between each set
WOD Notes: Goal is to finish under 75 sec each set.