Strength
a) BB Good Mornings – 5×10 @ 47-50% of Back Squat
b) DB Bench Press – 2×15, 2×10, 2×5 (heavy for each set)
—Superset a/b every 3 minutes. Start with DB BP first since it’s 6 sets
Conditioning
3 Min AMRAP x 4 Rounds
12 Devil Presses 45/30# DB (RX+ = 50/35#)
15 T2B (RX+ = 20)
Max Double Unders in remaining time
—Rest 1 min between rounds
WOD Notes: You should have about 1 min each round to get as many DU as possible. T2B sub = T2R, v-ups, or sit-ups. DU sub = Singles or Max ft on versa climber. Score = Total DU, singles, or versa ft.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock: 5 sets
b) Barbell Skull Crushers: 4×15