Strength
a) Bench Press – 5×5 @ 70-75% + 1 ME @ 65% (10-12 reps)
b) One Arm Farmers Carry – 4×50 yard (each arm – heavy)
—Superset a/b every 3:30. 2 Pause just above chest + 3 Pause on chest). Walk across the street w/ (R) arm then walk back with (L) arm. Go Heavy!!
Conditioning
4 RFT
25 Russian KB Swings 88/70#
25/20 Cal Ski
75 Double Unders
WOD Notes: Goal is 13-17 min. KB swings should be done in 1-2 sets each rd. Hinge your swing (don’t squat them)! DU sub = 35-40 DU, 125 singles, or 150ft versa.
Assistance
a) DB Skull Crushers – 4×10
b) Banded Hollow Rocks – 6×30 Sec on / 60 Sec off