Strength
Every 3 min x 5 sets
a) Bench Press – 8 Reps @ 70-75%
b) Goodmornings – 8 Reps @ 30-35% of DL
—Use a barbell for both movements. You can clean the bar off the floor for the GM.
Conditioning (17 min cap)
For Time
50/43 Cal Row
30 T2B
40 Burpee Box Step-ups 45/30#’s to 20″
30 T2B
50/43 Cal Row
WOD Notes: Row & BBSU should take around 5 min each. T2B should take 3-4 min. Choose 2 DB to where you can keep moving! You must stand tall on the box each rep & alternate which leg you step up on box with.
Assistance
a) Weighted Sit-ups – 5×25
b) Lateral/Front/Reverse Flies – 3×12 each
