Strength
Every 3 Min x 5 Sets
a) RDL – 7 Reps @ 67-70% (little heavier than last wk)
b) 30-45 Sec HS Hold (against wall) or 45 Sec HS Walk Practice
—Lower bar until it’s slightly off the ground. Even rounds face the wall for HS Hold. Try to hold for a little longer than last week.
Conditioning
5 RFT
10 Devil Press (extra burpee each rep) 50/35#
20/16 Cal Assault Bike
WOD Notes: Goal is 17-21 min. You will do an extra burpee with hands on DB for the push-up, but you don’t have to stand up with DB or jump. DP will take between 90-120 sec/rd & bike should take 60-75 sec/rd.
Assistance
a) One Arm Alt DB Presses – 5×16 (8 each arm)
b) Glute Ham Raises: 4×10-12 or Banded Leg Curls: 4×15
