Strength
a) RDL – 5×8 @ 65% (use straps)
b) DB Lateral Raises – 4×10
—Superset a/b every 3:30
Conditioning
3 RFT
25 DB Push Press 50/35#
30/25 Cal Row
***Every 2:30, starting at 0:00 do 15 T2B
WOD Notes: Goal is to finish between 10-12:30 min mark (max 5 sets of T2B). If you don’t finish in that window, stop doing T2B & just finish the couplet. DB PP should be done in 2-3 sets each rd.
Assistance
a) GHD Sit-ups – 6×20 (rest 45-60 sec between sets)
b) DB Incline Seal Rows – 4×10
KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!