Strength
a) Hex/Trap Bar Deadlift – 5×5 @ 75%+
b) Dips (bar/ring) – 5×8
—Superset a/b every 3 minutes
Conditioning
12 Min Max Cal Row
***Every 3 Min x 4 Sets, starting at 0:00 do:
12 Push Press (increasing)
15 T2B
WOD Notes: Goal is to have about 2 minutes each round to row. I’d recommend changing weights as soon as you’re finished your 12 reps each rd. Start @ 65% & increase each rd to where you have to break up the last 2 sets, but should be able to go unbroken the first 2 sets.
Assistance
a) Week #3 / Day #4 “Santa Abs” – Weighted Side Plank (plate on hip) – 4×30 sec each side
b) DB Reverse Flies – 4×15 (pause & control eccentric)