Strength
a) Bench Press – 6×4 @ 77-80% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together
Conditioning
13 Min AMRAP
4 Dball Over Shoulder 150/100#
8 HSPU (Rx+ = Strict)
15/12 Cal Row
WOD Notes: TD = 5-7 rd. HSPU scale = 8 DB Push Presses (should feel somewhat challenging for 8 reps, but unbroken every round).
Assistance
RDL – 4×10 @ 65% of DL
