Strength
a) Back Squat (1 1/4) – 5×5 @ 70-75%
b) DB Pull-overs – 5×8 (2 DB’s) – heavy!
—Superset a/b every 3:30. Each rep for part (a) = you will come out of the bottom of the squat & only stand up just above parallel then go back down below parallel, then stand up. Make sure to get down as far as you can below parallel for each rep so that you have some distance to stand up from.
Conditioning
5 RFT
20/16 Cal Bike
18 Wall Balls 30/20# to 10/9.5ft
6 Laps Sandbag Bear Hug Carry 150/115#
WOD Notes: Goal is 14-18 minutes. WB should be unbroken each round if possible. Go heavier than normal. 1 Lap = 4 mats for the bear hug carry.
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)