Strength
a) Good Mornings – 5×7 (pause each rep for at least 1 sec)
b) Seated DB Shoulder Press – 5×7 (3 sec eccentric each rep)
—Superset a/b every 3:30. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Try to build to heavy 7 while maintaining form.
Conditioning
10 RFT
10/9 Cal Ski
5 Deadlifts 225/155# (50%) (RX+ = 275/185# – 60%)
30 Double Unders
WOD Notes: Goal is 13-17 minutes. You may leave monitors run, so you don’t have to worry about counting rounds. DL should feel pretty light to where you can pick up the bar pretty quickly after the ski & touch n go the 5 reps. DU sub = 15 DU, 50 singles, or 60ft versa.
Assistance
a) Hollow Rocks – 25 Sec on / 25 Sec off x 10
b) DB Lateral Raises – 5×10 (pause & lower slowly)