Strength
a) Bench Press – 5×5 @ 80%+, 1 ME @ 70% (8-12)
b) DB Bent-over Rows – 5×8 (each arm – heavy)
—Superset a/b every 3 minutes
Conditioning
For Time
300 Double Unders
400m Sandbag/ball Carry 125/80#
50/40 Cal Assault Bike
WOD Notes: Goal is 10-13 minutes. DU sub = 1/2 DU, 100 Lateral Bench Hop overs, or 600ft versa (I’d avoid this since it’s similar to the bike). Carry = 200m on shoulder & 200m bear hug. Try to sprint the 2nd half of the assault bike!
Assistance
a) Pallof Press – 3×60 sec each side
b) Glute Ham Raises – 4×12 or Hamstring Sliders (band)