Strength
a) BB Hip Thrusts – 5×8 (heavier than last wk – pause at top)
b) One Arm High to Low Rows (pulley) – 5×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
2:15 AMRAP x 10 w/ Partner
1 Round “DT”
Max Cal Assault Bike
WOD Notes: Score = total cals. Don’t reset monitor! Goal is to have 45-60 sec on the bike each round, so DT should only take 1-1:15. DT = 12 DL + 9 HPC + 6 Jerks. Rounds 1/2/4/5 = 155/105#. Round 3 = 185/125#. So the middle round is the “heavy” round.
Assistance
a) 20 GHD Sit-ups + 15 Sec Hold x 5 Sets
b) DB Lateral/Front Raises – 4×10 each (control tempo)