Strength
a) Reverse Lunges – 1×16, 1×14, 1×12, 1×10, 1×8, 1×6 (each set should be challenging)
b) DB See Saw Presses – 5×12 (heavy)
—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. Try to not leave more than 1-2 reps in the tank for each movement.
Conditioning
4 RFT
25/20 Cal Ski
12 C2B Pull-ups (RX+ = 15 or 5-8 Bar MU)
150m Sled Drag 90/60#
WOD Notes: Goal is 16-20 minutes. C2B sub = Chin over bar, banded pu, 1/2 negatives, or pulley system. The sled drag is forwards out to the bathroom sign & backwards back to the gym.
Assistance
a) L-Sit/Tuck (paralletes) – 10×20 Sec (rest 40 Sec between)
b) Cable Tricep Pushdowns – 4×12