Strength
Back Squat – 5×5 @ 80% (heavier than Fri)
—5 sec count down + 1 sec pause in bottom
Conditioning
10 Rounds For Time (with a partner)
1 Round of Dumbbell “DT” 45’s/35’s (each arm)
25/20 Cal Row
WOD Notes: TD = 19-25 min. DT = 12 DL + 9 HPC + 6 PJ. This workout is relay style (interval) where partner A will complete one full round while partner B rests. Each round is intended to be all out, so do not hold back! You should be able to move through DT unbroken (1 rd in under 60 sec)! If you have to break it up, make sure the break is short. Only one head of the DB has to touch the ground on the DL.
Assistance
b) Strict HSPU – 4×10 (Advanced: 6″ Deficit) or Barbell Shoulder Presses – 4×8 (heavy)
b) Plank (weighted) – 5 sets: 1 min on / 1 min off
—Make sure to load weight towards lower back/glutes.
