Strength
a) Bench Press – 5×3 @ 82-85% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.
Conditioning
6 RFT
5 Dball/Bag over Shoulder 125/80# (RX+ = 150/100#)
50 Double Unders
15/12 Cal Ski
WOD Notes: Goal is 13-16 min. DBall should be challenging & shouldn’t feel super light. You may do 2-3 reps with a heavier ball then finish with light ball each rd. DU sub = 25-30 DU, 75 singles, or 100ft versa.
Assistance
a) Tricep Pushdowns (pulley) – 4×10 (heavy)
b) Hollow Rocks (30 sec w/ band + 30 sec w/o band): 4 Sets