Strength
a) RDL – 5×3 @ 75%+
b) DB Bench Press – 5×6 (heavy)
—Superset a/b every 2:30
Conditioning
5 RFT
10 Devil Press 45/30#
2 Rope Climbs 20ft
60 Double Unders
WOD Notes: Goal is 13-17 min. DP should be 5# lighter than you normally use. RC sub = 5 pulley/rd, climb to 15ft, or 15 ring rows. DU Sub = 30 DU or 120 singles/Versa.
Assistance
Hollow Rocks – Tabata 10 Rounds
