Strength
a) Bench Press – 1×5 @ 75%, 1×3 @ 85%, 1×1 @ 100%, 2 set max reps @ 70%
b) Hollow Rocks – 4×45-80 sec (rock longer than last wk)
–Super set part a/b
Conditioning
5k Row For Time with a Partner
***You must do a 100ft Handstand Walk or 3-5 Wall Climbs while resting
WOD Notes: TD = 17-24 min. The WOD starts with Partner A rowing (95%+ effort), while partner B does the HS walk or WC. Scale # of ft of HS walk if necessary & 2 laps bear crawl is the scaling option for WC. Partners will switch every 500m (5x500m each), however if you can’t maintain under a 2:30 pace then you will scale to 400m.
Assistance
a) RDL – 7×3 @ 75-80%
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)
