Strength
a) Front Rack Lunges – 5×10 @ 45-50% of BS
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
4 Rounds (interval style)
10 Deadlifts (Rd 1&2 = 65%, Rd 3&4 = 70%)
15 Bar Facing Burpees
400m Run
—Rest 90 sec between rounds
WOD Notes: Goal is 3-3:30/rd. You should be able to do DL in 1-2 sets every rd, but should feel somewhat challenging. You may do singles if you can’t maintain good form. Try to push the pace on the run since you have rest after each round!
Assistance
a) GHR (GHD) – 4×15 or start from the top and lower yourself down slow (4×8)
b) Side Plank – 3×60 Sec (each side – weighted on hip – heavier than last wk)