Strength
a) RDL – 5×5 @ 65-70% of DL (first rep starts from top)
b) DB Bench Press – 5×6-8 reps (heavy for that rep range)
—Superset a/b every 3 min
Conditioning
Every 3 min x 5 sets
6 Dball Over Shoulder 150/100#
50ft HS Walk or 3 Wall Climbs
15/11 Cal Assault Bike
WOD Notes: Each round should be fast, so really try to push the bike! You should be getting at least one min rest each rd.
Assistance
Hollow Rocks: 1 min on / 1 min off for 5 sets