Strength
a) Farmers Carry (2 arms) – 4x50m (heavy)
—You should be between 75-85% of DL for all 4 sets. Walk to curb across street or do 4 laps inside. You may use straps.
b) Reverse Flies – 4×15 (superset a/b)
Conditioning
5 Rounds (interval style)
7 Devil Press 50/35# DB
14 Bulgarian Split Squats 50/35# DB (7R+7L)
21/15 Cal Ski
—Rest 90 sec between rounds
WOD Notes: You should be sprinting the ski erg since you have built in rest each rd! Record total time minus 6 min. Each rd should be under 3 minutes! Hold DB on shoulders for split squats. RX+ = 60/45#.
Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 min