Strength
a) Reverse Lunges – 6×8 (2-3″ Deficit – build to a heavy set of 8)
b) Wide Grip Strict Pull-ups – 5×10
—Superset a/b every 4 min. Barbell can be on your back for part (a) & do all the reps with one leg before switching. Do the weaker leg first. Use a pulley or band for part (b) if necessary.
Conditioning
15 Min AMRAP Ladder
5-10-15-20-25-30 Cal Row
15-30-45-60-75-90 Double Unders
***After each round, do 2 Turkish Get-ups 50/35# DB (RX+ = 60/40#)
WOD Notes: Goal is to get into the round of 30/90/2. Calories are the same for men & women. DU sub = 20/40/60/80/100/120 Singles or 2x feet on the versa climber. Turkish get-ups are one each arm.
Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12