Strength
a) RDL (no touching floor) – 5×7 @ 70-75%
b) Banded DB Bench Press – 5×6-10 Reps
—Go a little lighter as band will add more resistance. Superset every 3:30. Try to use black band instead of red.
Conditioning
4 RFT – “2021 CF Games Event 5”
4 Rope Climbs 15ft (RX+ = 18ft)
500/400m Ski
100 Yard BearHug Sandbag Carry 125/100#
WOD Notes: Goal is sub 18 min. RC sub = 12 heavy pulleys, 16 ring rows, or climb to 12ft. Sandbag Carry is to the far curb on other side of street. If you have to carry it on your shoulder you may do that if it blows up your back too much, but go heavier then.
Assistance
a) Hollow Rocks (banded) – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Skull Crushers – 4×10 (heavy)