Strength
a) Bench Press – 5×5 @ 90%
b) Hollow Rocks – 5×45-75 sec (rock longer than last wk)
–Super set part a/b
Conditioning (23 min cap)
3 Rounds For Time
50/40 Cal Row
25 Thrusters 95/65#
10 Dball Over Shoulder 150/100#
WOD Notes: TD = 17-23 min. Thrusters should feel very light to where you can do them unbroken or in 2 sets (minimal rest between sets). If you can’t complete the 50/40 cals in under 3 minutes scale back the cals.
Assistance
a) RDL – 5×5 @ 70-72%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
