Strength
Every 2:30 Min x 4 Sets
a) Deadlift – 8 Reps @ 70%
b) DB Lateral Raises – 12 Reps
Conditioning
For Time
40/30 Cal Assault Bike
30 T2B
60 One Arm Hang DB Snatches 70/45#
30 T2B
40/30 Cal Assault Bike
WOD Notes: Goal is 12-15 minutes. If you don’t have a bike, you can row same amount of cals or run 600m. T2B sub = Weighted Sit-ups. DB should feel fairly heavy & you will alternate every 5 reps.