Strength
a) BB Hip Thrusts – 5×10 (heavy – pause at top of each rep)
b) DB Bent-over One Arm Rows – 4×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
4 RFT
25 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)
12 C2B Pull-ups (RX+ = 5-8 Bar MU)
8 Laps Dball/Bag Carry (shoulder) 150/100#
WOD Notes: Goal is 12-16 min. WB should be done in 1-2 sets each rd if possible. C2B sub = chin over bar, banded PU, or Lat pulldown (pulley). 1 Lap = 6 mats (36ft). Try to go unbroken on the Carry each rd & take turns carrying on each shoulder.
Assistance
a) GHD Situps – 6×12 (3 sec tempo down)
b) DB Lateral/Front Raises – 4×12 (each)