Strength
a) Box Squats – 6×4 @ 75%+
b) Straight Arm Lat Pull-Down – 4×12
—Superset a/b every 3:30. Use a box or stack plates that’s below parallel.
Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
10 C2B Pull-ups (RX+ = 12 C2B or 5-7 Bar MU)
15/12 Cal Bike
WOD Notes: Goal is 13-17 minutes. WB should be unbroken. C2B sub = chin over bar or pulley system pulldowns.
Assistance
a) Weighted Plank – 4 sets: 75 Sec on / 75 Sec off
b) Face Pulls – 4×15 (rope pulley)