Strength
a) Front Rack Lunges – 5×8 (heavier than last wk)
b) Single Arm DB OH Carry – 4×45 Sec (each arm)
—Superset a/b every 4 minutes. Focus on keep arm locked out, ribs down, and Bicep pinned to the ear. DO NOT drop DB’s from OH.
Conditioning
5 Rounds (interval)
2 Rope Climbs 15ft (1 legless + 1 w/ legs)
60 Double Unders
20/16 Cal Row
—Rest 1 minute between rounds
WOD Notes: Goal is 2-2:30 rounds. Push the pace on the row, since you have a minute rest between rounds. DU sub = 90 singles or 120ft versa. RC sub = 12 Ring rows or 12 Lat Pull-down (neutral grip pulley).
Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15