Strength
OHP
3 x 5 Working Up to 60-70%
3 x 5 @ 60-70%
WOD
[A]
12 Min Ladder of...
1.2.3.4.5.6.7.8.9.
Pistol Squats (ea)
Weighted Step Ups #45/35 16"/16"
1 Rope Climb ea Round
5 Min Rest
[B]
8 Min TC to finish...
30.20.10
Double DB DL #45/35
Double DB FR Lunge (tot)
SA DB OHS (tot)
Mod Key
P: Mod Pistols, 20/10, Mod RC
RX: As Prescribed
C: #65/50 20"/20"_ 65/50
Extra Conditioning
10 Sets
5 Burpees
10 BWS
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Banded Lat Stretch