Strength
a) Deadlift – 5×5 @ 75-80% (no touch n go)
b) DB Push Press – 5×8 (at least 10# heavier than SH press)
—Superset a/b every 3:30. Try to go heavy since there’s more rest.
Conditioning
15 Min Clock – 10 Rounds
4 Dball Over Shoulder 125/80#
12/10 Cal Ski
*Then 30 Box Jump Overs 30/24″ or max reps in remaining time
WOD Notes: If you finish 30 BJO, your workout is over. Goal is to finish the 10 rounds in 14 min or less. That means you need to ski fast and have quick transitions. Dball/Bag should feel light to where you can grip & rip. You don’t have to reset monitors each rd.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls + Skull Crushers – 4×12 (each)