Strength
a) RDL (no touching floor) – 5×5 @ 72-75%+ (heavier than last wk)
b) DB Bench Press – 5×5-7 Reps (heavy)
—Superset a/b every 3 minutes
Conditioning
7 RFT
4 Dball Over Shoulder 150/100#
8 DB Skull Crushers (heavy)
12/9 Cal Assault Bike
WOD Notes: Dball should feel heavier and challenging. Today we are really hitting the triceps instead of the biceps like yesterday. Goal is 14-17 min. DB’s should also feel challenging for 8 reps each rd.
Assistance
a) Tabata Hollow Rock/Hold (alt by round): 10 Rounds total
b) Glute Ham Raises (4×8 – slow eccentric) or Hamstring Sliders: 3×10 (each leg)