Strength
a) Back Squat – 6×6 @ 75-80%
b) DB Pull-over (2 DB’s) – 4×12 (heavy)
—Superset a/b every 4 minutes. Try to end around 80% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy!
Conditioning
20 Min Clock
ODD RDs = 10 Burpee Box Jump Overs 24/20″ (RX+ = 15)
EVEN RDs = 20/16 Cal Row
***From the 10-14 minute mark, you will run an 800m. Pick up with the BBJO, at the 14 min mark.
WOD Notes: The goal is to finish each movement within the 60 Sec window for the entire WOD. If the 10 BBJO & 20/16 Cal Row is aggressive adjust the reps. I’d rather you stick to a rep scheme that’s challenging & doable instead of falling off after a few rounds. If you don’t want to run for some reason, you can bike 1500m or versa climb 450ft.
Assistance
a) Weighted Plank: 5 Sets: 60 Sec on / 60 Sec off
b) One Arm High Pulls: 5×10 (each arm)