Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg RDL – 4×8 (each leg – heavy)
2) DB Bench Press – 5×8 (heavy)
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×12-15
4) One Arm DB Bent-over Rows – 5×10 (each arm – heavy)
5) Tibialis Raises – 4×15 (same or a little heavier than last wk)
—Try to complete all 5 exercises every 7 minutes
Conditioning
2k Ski For Time
WOD Notes: Goal is to ski the entire time without stopping or 7-9 minutes for men & 8-10 minutes for women. I’d set damper at 5 or less.
Assistance
Barbell Tricep Smash + Lat Smash- 60 Sec/Tricep then 60 Sec/Lat