Strength
a) RDL (no touching floor) – 4×8 @ 70-75%
b) Banded DB Bench Press – 5×8
—You can start with BP first. Go a little lighter as band will add more resistance. Superset every 3:30
Conditioning
4 RFT
9 Dball Over Shoulder 125/80#
15 T2B (RX+ = 20)
21/18 Cal Row
WOD Notes: Goal is 14-17 min. T2B sub = Hanging knee raises or weighted sit-ups. Dball should be a little lighter than normal.
Assistance
a) Tabata Hollow Hold: 10 Rounds
b) Glute Ham Raises – 4×12 or Hamstring Curls (sliders) – 4×15-20