Strength
a) Single Leg RDL – 4×10 (each leg – difficult for 10 reps)
b) Bench Press – Work up to a heavy single, then do 3×10 @ 75%
—You may touch 2 KB/DB to the ground each rep for the RDL (rest back leg on bench or WB) & use a BB for the bench press. Superset a/b.
Conditioning (25 min cap)
Complete For Time with a partner
100/80 Cal Ski
80 Wall Balls 30/20# to 10/9ft
40 Dball Over Shoulder 150/100#
80 Wall Balls 30/20# to 10/9ft
100/80 Cal Ski
WOD Notes: TD = 18-23 min. There is a 5 min cap on the ski erg, so if you can’t complete the 100/80 cals in under 5 min you will move on to the WB. You will switch every 10 cals, which should be a sprint each time! WB you should switch every 10 reps as well. Dball you may alternate each rep back & forth or break up reps however you’d like.
Assistance
#Abseveryday: Hollow Rocks – 10 sets: 30 on / 15 off
—Rx+ = Banded Hollow Rocks (30 on / 30 off)
