Strength
Every 3:30 min x 5 sets
a) Deadlift – 8 reps @ 65-75% (you may touch n go)
b) DB Shoulder Press (both arms) – 8 reps
c) Hollow Holds – 30-45 sec
Conditioning
12 Min Running Clock – 3 Rounds
15 Devil Press 50/35#
20 T2B
***Max Cal Ski in remaining time
WOD Notes: Goal is to have 3+ minutes on the ski erg at the end. T2B sub = 12-15 reps, toe through rings, or leg raises against rig.
Assistance
Hamstring Curls (banded) – 4×20 (each leg)
—Lay on bench stomach down. Attach band to rig