Strength
a) Back Squat – 6×5 @ 80-85% (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10 (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
4 RFT
15 DB Weighted Burpees 50/35# (RX+ = 60/40#)
60ft DB Walking Lunges 50/35# (RX+ = 60/40#)
80 Double Unders
WOD Notes: Goal is 12-16 minutes. You will have your hands on the DB’s for the burpees & stand them up at your side each rep. You will hold the DB’s at your side for the Lunges. DU sub = 120 singles or 160ft versa climber. Lunges = 30ft (5 mats down) + 30ft (5 mats back).
Assistance
a) Weighted Plank: 4 Sets: 75 Sec on / 75 Sec off
b) One Arm High Pulls: 5×10 (each arm)