Strength
a) Deadlift (Hex or Barbell) – 5×3 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps)
b) DB Front Raises – 4×12
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD.
Conditioning
18 Min AMRAP
15/12 Cal Assault Bike
7 Sandbag/Dball over Shoulder 125/90#
75 Double Unders
48ft Sandbag/Dball Walking Lunges 125/90#
WOD Notes: Goal is 4+ rds. Dball/bag should be a little lighter than normal. DU sub = 40-50 DU, 125 singles, or 150ft versa. Lunges = 4 mats down + 4 mats back w/ sandbag on your back.
Assistance
a) Face Pulls (pulley) – 4×10 (pause each rep for at least 2 sec)
b) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 1:30 between)