Strength
a) BB Shoulder Press – 5×6 @ 80%
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes
Conditioning
12 Min AMRAP Ladder
1 Devil Press 50/35#
2 DB Push Press 50/35#
10 Double Unders
2 Devil Press
4 DB Push Press
20 Double Unders
3 Devil Press
6 DB Push Press
30 Double Unders
***Continue with pattern until 12 min is up.
WOD Notes: Goal is to get to round 7+. DU sub = 1/2 DU, 2x singles, or 2x Versa climber ft by rd. This is going to be a shoulder burner, so try to relax shoulders on double unders when going through this.
Assistance
a) 15 Sec Hollow Rock + 15 Sec Hollow Hold + 15 Sec Flutter Kicks – 6 sets
b) DB Lateral/Front Raises – 4×12 (each)
