Strength
a) Box Squat – 5×3 @ 75-80% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over – 4×12 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
1:30 AMRAP x 12 w/ Partner (interval)
7 Push Jerks (increase every 2 rds)
12 C2B Pull-ups (RX+ = 6-7 Bar MU)
Max Cal Bike
WOD Notes: Score = total cals with your partner. It’s 90 Sec of work + 90 Sec of rest x 6 rds each. Goal is to have at least 45 Sec each round to bike. Try to push the pace on the bike, since you have 90 Sec of rest. C2B sub = 10 C2B, Chin over bar PU, banded PU, or heavy pulldowns (pulley). RX: M = 185/205/225#, F = 125/135/155#.
Assistance
a) Weighted Plank: 4 Sets: 90 Sec on / 90 Sec off
b) EZ Bar Curls – 5×10