Strength
a) BB Hip Thrusts – 1×20, 1×15, 1×10, 1×8, 1×6 (Pause at each rep)
b) DB Lateral/Front Raises – 6×10 (alternate by rounds)
—Superset a/b every 3 minutes. Start with DB raises.
Conditioning
For Time
50 Double Unders
15 Wall Balls 20/14# to 10ft
20/16 Cal Row
100 Double Unders
30 Wall Balls
40/32 Cal Row
150 Double Unders
45 Wall Balls
60/48 Cal Row
WOD Notes: Goal is 14-19 min. DU sub = 1/2 DU, 75,150,250 singles by round, or 2x feet on versa. You should be able to do 10 WB at a time minimum after the first rd.
Assistance
a) GHD Sit-ups (weighted 14/10#) – 5×15
b) Hip Abduction (monkey feet) – 3×12 (each leg)