Strength
Bench Press – 6×4 (1 pause + 2 tempo + 1 normal) @ 75%
—Pause for 2 sec on chest. 5 sec count down for tempo.
Conditioning
3 Rounds For Time
10 Overhead Squats 185/125#
15 Strict HSPU
40 Cal Row
Midline – Day 16
Hollow Rock – 4 Rounds: 40 sec on / 20 sec off
WOD Notes: TD = 10-16 minutes. If rower isn’t available, you can run 400m each round instead. Scaling for HSPU = kipping HSPU or 15 strict DB presses (heavy to where you have to break them up once). OH Squat weight is about 60% of 1RM. You may do Front Squats if mobility is limited for OHS.
