Strength
a) Farmers Carry – 4×45 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 5×8 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).
Conditioning
20 RFT w/ Partner (interval style)
5 Deadlifts @ 60%
8 Burpees
***After 10th & 20th round, Run 400m together
WOD Notes: Goal is sub 20 minutes. DL should be touch n go every round & feel moderately heavy. One person will do the entire round, while the partner rests, so try to sprint the burpees & focus on good form for DL.
Assistance
a) Banded Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) Tricep Pushdowns (pulley) – 4×12