Strength
a) Bulgarian Split Squats – 5×5 (each leg)
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b every 4 minutes. Barbell in the front rack for part (a).
Conditioning
For Time
800m Run
10 Wall Walks
40 Russian KB Swings 88/70#
800m Run
40 Russian KB Swings 88/70#
10 Wall Walks
800m Run
WOD Notes: Goal is sub 20 minutes. 800m Run sub = 450ft versa. You could also bike 2k if you want, but not sure why you’d want to do that without a Doctors note. WW sub = 5 WW + 15 Burpees. Try to do the swings in 1-2 Sets each round.
Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Face Pulls (Rope pulley) – 4×15