Strength
a) One Leg RDL – 4×8 each leg
—Rear foot elevated, lower until plates are just off the floor.
b) DB Z Press – 4×10 (Use 2 db & go a lighter than normal)
—Superset a/b every 3 minutes
Conditioning
6 RFT
5 Dball over Shoulder 150/100#
Run 250m
WOD Notes: Goal is sub 12 min (avg 2 min/rd or less). You should be able run at a 5k pace or faster for each 250m (if you know what your 5k time is). You can set-up your balls/bags outside if you want as well.
Assistance
a) Landmine BB Rotation Twists – 4×12-16 Repsp
b) One Arm High Pulls – 4×12