Strength
a) One Leg RDL (Pumpkin: Wk 3: Day 4) – 1×12, 1×10, 1×8, 1×6 (each leg – rear foot 6-12″ off floor)
b) DB Bench Press – 5×6 (3 sec negative)
—Superset a/b every 3 minutes. Go a little heavier than last wk for both parts. You may need to rest a few secs between legs because it should feel challenging!
Conditioning
Every 3 Min x 5 Rounds
10 Deadlifts @ 60%
15 Burpees to Target
20 Wall Balls 20/14# to 10ft
WOD Notes: Goal is to try & stay on the interval for as long as possible. It will start to get difficult after round 3. DL weights = 275/185# or use the 60%. Use a pull-up bar just above reach for burpees.
Assistance
a) DB Bent-over Rows – 4×10 (each arm – control eccentric)
b) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)