Strength
a) Box Squat – 4 Reps Every 2:30 x 8 Sets (Start at 65% & build to a heavy set)
b) Overhead Yoke Carry – 1 Lap (6 Mats) Every 2 Min x 10 Sets (build to a heavy lap)
c) Pec Flies (pulley at chest height) – 4×12
d) Pallof Presses (pulley at chest height) – 3×10 each side (heavy)
—Use 12″ box since that will get you below parallel. Sit down/back to the box, pause & try not to lean forward to initiate standing.
Conditioning
5 RFT
2 Laps Sled Pull w/ arms (heavy)
15 Burpees
200ft Versa Climber
WOD Notes: First lap of the sled pull should be hand over hand quick pulls. 2nd lap = long row-like pulls where you lean back and pull. It will take around 20 minutes, depending how fast you can get the 2 sled pulls done.