Strength
a) Reverse Lunges – 5×10 (Build to a heavy set of 10)
b) Close Grip Supinated 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
3 RFT
150m Backwards Sled Drag 70/45#
25 T2B
40/32 Cal Row
WOD Notes: Goal is 15-19 minutes. Sled Drag is to the tree before the old “Evoqua” sign. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) L-Sit/Tuck (paralletes) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12