Strength
a) Deadlift – 15 Min to work up to a heavy single
b) Incline DB Bench Press – 5×8 (heavy)
—Superset a/b as needed. Go for max if you feel strong! You may just focus on heavy DL if you want as well.
Conditioning
10 RFT
8 T2B
10 Wall Balls 30/20# to 10/9.5ft
12/9 Assault Bike
WOD Notes: Goal is 18-22 min. You don’t have to reset the monitor each round so you will end at 120/90. T2B sub = T2R or weighted su/leg raises. WB should be unbroken each rd, but a little heavier if possible.
Assistance
a) DB Lateral Raise + Front Raise – 4×12
b) GHD Back Extensions – 4×10 (weighted = advanced)
—Control the descent down