Strength
a) Reverse Lunges – 1×14, 1×12, 1×10, 1×8, 2×6 (each set should be challenging)
b) DB Z Press – 5×8 (slow Eccentric)
—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
18 Min AMRAP w/ Partner (interval)
6 Push Jerk (increase every 2 rounds)
10 T2B
12/10 Cal Row
WOD Notes: Goal is to finish each round in under 1:30. PJ = M: 165/185/205#, F: 110/125/135#. Weights should be around 60/65/70%. T2B sub = T2R, hanging knee raises, or v-ups. SPRINT the row!
Assistance
a) L-Sit/Tuck (paralletes) – 10×20 Sec (rest 40 Sec between)
b) Cable Tricep Pushdowns – 4×12