Strength
a) Front Rack Lunges (5″ deficit) – 1×10, 2×8, 2×6 (make each set tough for each rep range. More deficit than you’ve been doing.)
b) Weighted Push-ups – 5×10-15 (DB on back in between shoulder blades)
—Superset a/b every 3 minutes. You may elevate hands on bench for a sub.
Conditioning
10 RFT
5 Deadlifts 295/195# (65%)
7 T2B
9/7 Cal Assault Bike
WOD Notes: Goal is sub 15 min. DL should be touch n go for all 5 reps. You should only have to rest for a few secs after you come off the bike. Weight shouldn’t feel super light or too heavy. T2B sub = T2R, weighted leg raises/sit-ups. Reset monitors each round!
Assistance
a) Glute Ham Raises – 4×12 (or lower yourself from the top slowly for 6 reps)
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)