Strength
One Set Every 3 Min x 5 sets
a) RDL – 8 reps @ 60-65%
b) Incline DB Bench Press – 10 reps
—Do not touch floor on RDL. Knees should be slighty bent. Benches should be elevated under 45# bumper against wall.
Conditioning
10 Rounds (interval style w/ a partner)
5 Hang Power Clean @ 70% (increase each rd)
10 T2B (RX+ = 15)
15/12 Cal Assault Bike
WOD Notes: Each athlete does 5 rds & should take less than 90 sec/rd. First set can be a lighter, but try to increase each set & the 5th set for each athlete should feel real heavy! T2B sub = toe through ring or leg raises against rig. Sprint the bike each round!
Assistance
a) Hollow Rocks – 30 sec on / 30 sec off for 8 sets
b) Banded Tricep Extensions – 4×20
