Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 80%
b) DB Pull-over (1 DB) – 4×15 (heavy)
—Superset a/b in the beginning during your lighter sets.
Conditioning
5 RFT
400m Run
20 Wall Balls 30/20# to 10/9.5ft
20 Russian KB Swings 88/70#
WOD Notes: Goal is 16-20 minutes. WB should be done in 1-2 sets & Swings unbroken. If you don’t want to run and enjoy the beautiful weather you may rot on a bike for 800m each rd.
Assistance
a) Weighted Plank: 8 Sets: 40 Sec on / 40 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)