Strength
a) Box Squat – 12/10/8/6/4/2
b) DB Pull-over (2 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set for each rep range. Box should be just below parallel.
Conditioning
5 RFT
6 Dball/Bag Over Shoulder 150/115#
1 Rope Climb 20ft
18/12 Cal Bike
WOD Notes: Goal is 12-16 minutes. RC sub = climb 12-15ft, 8 RR, or 2 up/downs.
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) Face Pulls – 4×12 (pause each rep)