Strength
a) BB Hip Thrusts – 5×8 (heavier than last wk – pause at top)
b) DB Lateral/Front Raises – 6×10 (alternate between rounds)
—Superset a/b every 3 minutes. Start w/ Raises first.
Conditioning
5 RFT
8 Front Rack Lunges 165/105# (RX+ = 185/125#)
12 T2B
18/15 Cal Ski
WOD Notes: Goal is 12-15 minutes. FRL should be around 50% of your FS max (challenging for 8 reps especially after 3rd rd). T2B sub = weighted sit-ups, GHD sit-ups, or Weighted Leg raises.
Assistance
a) 20 Sec GHD Sit-up Hold + 15 Sit-ups + 20 Sec GHD Sit-up Hold: 5 Sets
b) Hip Adduction (rower seat) – 3×10 (each leg)