Strength
Push Press – 5×8 @ 75%
—Do 1 set every 2:30 for 10 minutes. Should be touch n go.
Conditioning
15 Min AMRAP
15 Cal Row
15 Burpees
15 KB Swings 70/53#
WOD Notes: TD = 4-5 rounds. Record score as total reps. You do not have to jump on the burpees, since we ran a lot yesterday (just stand tall to finish movement).
Assistance
a) RDL (clean grip) – 4×12 @ 60% of DL
b) One Arm High Pulls – 4×10 (same weight as last mon)
c) Hollow Rock – Tabata 10 Rounds