Strength
a) Deadlift (3″ deficit) – 5×3 @ 80%+
b) DB Incline Bench Press – 5×10 (same wt as last wk)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.
Conditioning
1:30 Min AMRAP x 12 w/ Partner
6 Deadlifts (65-70%)
8 C2B Pull-ups (RX+ = 3-6 Bar MU or 10-12 C2B)
Max Cal Assault Bike
WOD Notes: Each partner will do 6 rounds. Goal is to have about 30 secs on the bike each rd so you can go hard. DL = Start at 65% & increase to 70% by rd 6. Score = total cals
Assistance
a) DB Lateral Raise + Front Raise – 4×10
b) Glute Ham Raises – 4×10 or 4×5 Lower from the top slowly