Strength
a) Push Press – 5×5 @ 75-80% across all sets, 1xME @ 70%
b) Strict Pull-ups – 5×8-10 (advanced = weight, novice = 4-5 negatives or banded pu)
—Superset a/b every 3:30
Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
6 Laps Sandbag Bear Hug Carry 150/115#
12 T2B (RX+ = 15)
Max Cal Row
WOD Notes: Goal is to have at least 45 secs to row fast each round. Try to go heavy on the carry since you have built in rest each round, but move quick with it. Each partner does 2 min of work followed by 2 min of rest. T2B sub = T2R, GHD SU, or hanging knee raises. 1 Lap = 5 mats.
Assistance
a) GHD Sit-ups – 4×30 (1/2 of them weighted)
b) DB Lateral Raises – 4×12
Announcement: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa