Strength
a) Deadlift – 5×3 @ 80%+
b) DB Lateral Raises – 4×10
—Superset a/b every 3 minutes
Conditioning
12 Min AMRAP
5 Deadlifts @ 65%
10 DB Push Press 50/35# (RX+ = 60/40#)
15/12 Cal Row
WOD Notes: Goal is 6+ rds. DL should feel challenging for 5, but unbroken for 5 touch n go reps. DB PP should be unbroken as well, but should get tough as you go through the WOD. Use the row as a recovery each rd, but don’t row too slow!
Assistance
a) Banded Hollow Rocks – 30 Sec on / 45 sec off x 8 Rounds
b) Glute Ham Raises – 4×12 (advanced = use weight)
—Sub = Lower from the top as slow as you can x 6 reps