Strength
a) Deadlift – 5×2 @ 80-85%+
b) Dips (bar or ring) – 5×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.
Conditioning
2 Min AMRAP x 10 w/ Partner
10 Deadlifts @ 60-65%
3 Wall Walks (RX+ = 5 WW or 60ft HSW)
Max Cal Row
—Rest 2 minutes between rds. Score = total cals with partner.
WOD Notes: You will do 5 rounds each. The row should be 95%+ effort. Goal is to have at least 1 min to row hard.
Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Rear Raises – 4×10 & 4×15