Strength
a) BB Hip Thrusts – 5×10 (heavier than last wk – pause at top)
b) One Arm High to Low Rows (pulley) – 5×8 (each arm)
—Superset a/b every 3 minutes
Conditioning
15 Min AMRAP
25/20 Cal Row
10 Climb Up & Overs 60/48″
15 Deadlifts @ 60%
WOD Notes: Goal is 3 rds + the row. You will use your arms to hop up & over a box for the climb up & overs. DL should be done in sets of 5 if possible. The row will take about 90 sec. CUO will take about a minute & the 15 DL will take around a min as well. Try to maintain the same pace each round.
Assistance
a) 15 GHD Sit-ups + 20 Sec Hold x 5 Sets
b) Leg Curls (monkey feet) – 4×10 (each leg)