Strength
a) Push Press – 5×3 @ 85%+, + 1 Set of Max Reps @ 75% (8-12 reps)
b) Hollow Rocks – 5×30-45 Sec
—Superset a/b every 2:30
Conditioning (12 Min Clock)
100/80 Cal Assault Bike For Time
*Every 2 minutes, starting at 0:00 do 8 Devil Press 50/35#’s
WOD Notes: If you don’t finish by the 8 min mark, you will bike for the remaining time (after you do the 5th set of DP) in 12 minutes. The most devil presses you will do is 5×8 (40 reps). You should be able to have a little over a minute each round to bike. This is going to be real difficult to finish in less than 5 sets, so try to finish in under 12 minutes.
Assistance
a) DB Skull Crushers – 4×10
b) Hip Adduction (rower seat) – 4×8 (each leg)