Strength – “Wk 5”
a) Reverse Front Rack Lunges (3″ Deficit) – 5×8 (Do all 4 reps w/ one leg before switching)
b) Strict Pull-ups (close-grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Use similar weights as last week, since it’s a deficit. The first set can be lighter for warm-up. Your last 2 sets should be very challenging! Warm-up should be quick.
Conditioning
15 Min AMRAP
15 Burpees (no jump)
1 Rope Climb 18ft
15 Box Jump Overs 24/20″
1 Rope Climb 18ft
15 Wall Balls (unbroken) 30/20# to 10/9.5ft
WOD Notes: Goal is 4+ rds. RC sub = climb 12-15ft, 2 up/downs, or 7 ring rows. Make sure to stand tall on burpees with feet under hips.
Assistance
a) L-Sit/Tuck (pegboard) – 10×15 Sec (rest 30 sec between)
b) DB Skull Crushers – 5×8 (heavy)