Strength
a) BB Good Mornings – 2×10, 2×8, 2×6 (heavy for each rep range)
b) DB Bench Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes.
Conditioning (20 min cap)
For Time
20 Devil Press 45/30#
200 Double Unders
30/23 Cal Assault Bike
15 Devil Press 45/30#
150 Double Unders
25/20 Cal Assault Bike
10 Devil Press 45/30#
100 Double Unders
20/15 Cal Assault Bike
WOD Notes: Goal is 15-19 min. DP should feel pretty light (5# lighter) to where you can keep moving through them (about 10-11 min pace). There’s a lot of dubs in this WOD so cut them in half if you aren’t proficient. DU sub = 1.5x singles or 2x versa feet.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Hold (rest 1 min between) – 4 Sets
b) Barbell Skull Crushers – 5×8 (3 sec negative)