Strength
Every 3:30 x 5 sets
a) Deadlift – 6 reps @ 70-75% (you may touch n go, but no bouncing)
b) Bar Dips: 8-10 reps (sub: HR Push-ups)
c) DB Alternating Curls: 20 reps (10 each arm)
Conditioning (14 min cap)
For Time
10 Devil Press 45/30#
20/17 Cal Ski
15 Devil Press 45/30#
30/25 Cal Ski
20 Devil Press 45/30#
40/32 Cal Ski
WOD Notes: Devil Press should be about 5# lighter per DB than normal, so you should be able to move through them quicker!
Assistance
a) L-Sit/Tuck (Pegboard) – Scissor kick your feet with knees bent for 30 sec x 6 sets
b) DB Reverse Flies – 3×20
