Strength
a) RDL – 5×4 Reps @ 75%+ (little heavier than last wk)
b) DB Bench Press – 5×8 (5 sec eccentric)
—superset a/b every 2:30
Conditioning
3 RFT
10 Dball over Shoulder 125/80#
75 Double Unders
25/20 Cal Ski
WOD Notes: Goal is 11-15 min. Dball should feel fairly light to where you can do the 10 reps in 60-70 sec each rd. DU sub = 40 DU, 140 singles, or 150ft versa.
Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) DB Reverse Flies – 4×15
