Strength
Deadlift – 5×4 @ 77-82% (no touch no go & lower under control)
—use a little heavier than last week
Conditioning
In 4 Person Teams, Complete 40 Rounds For Max Cals (each person does 10 rounds of 30 sec sprint, with 90 sec rest relay style)
Ski Erg – 5 Rounds each
Air Dyne Bike – 5 Rounds each
WOD Notes: WOD starts with the ski erg. Record 2 separate scores: 1) Ski cals 2) Bike cals. Each round should be ALL OUT (do not hold back!). You will sprint for 30 sec, then get 90 sec rest. Make sure transitions are fast between team members! When the 4th athlete finishes their last ski erg sprint, the 1st athlete should be ready to go on the bike. You may use different bikes and add up the cals at the end if your athletes are different heights.
Assistance
a) DB Bench Press – 5×8 (heavier than last wk)
b) Hollow Rocks – 20 sec on / 10 sec off for as many rounds as possible
