Strength
a) RDL – 5×5 @ 70%+
b) Hip Thrust – 4×10 (pause each rep)
c) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b back to back with minimal rest, then do (c) after resting 45-60 sec. You may have to strip a little bit of weight for the Hip thrust each set, so try to do that quickly with a partner. Do 1 set of a/b/c every 4 minutes.
Conditioning
Every 4 Min x 4 Sets
6 Laps One Arm Farmers Carry (heavy)
5 Wall Walks
25/20 Cal Row
WOD Notes: Goal is to have at least 1 minute of rest each round. This more of an active recovery WOD, so you can determine how much you want to push the row. 1 Lap = 6 mats. You will do 3 laps with (R) arm & 3 laps with (L) arm. You may use straps if you have them. Try to go heavy on these & make them challenging! WW sub = 3-4 reps or 10 Shoulder taps/WW.
Assistance
a) DB Incline Bicep Curls – 4×12 (at same time)
b) November Pull-up Challenge – 9×5 (wide grip)
Black Friday Beer Mile – Who is in?! Time is TBD!