Strength
a) Deadlift (3″ Deficit) – 5×5 @ 75-80%
b) DB Shoulder Press – 5×8 (3 sec eccentric)
—Superset every 3:30. Stand on 3-4 mats or a 55# red comp plate.
Conditioning
15 Min AMRAP Cal Bike
***Every 1:30 starting at 0:00 do:
ODD Rounds: 8 Push Jerks 165/110# (60%)
EVEN Rounds: 12 Bar Facing Burpees
WOD Notes: Goal is to get 100/80 cals total. At 3.2.1…Rage, you will do 8 Jerks & then bike until the 1:30 mark. When the clock gets to 1:30, you will do 12 Bar Facing Burpees, then bike until the 3 min mark. Repeat this pattern for 10 rounds (40 PJ & 60 BFB total).
Assistance
a) Weighted Sit-ups – 4×25 (hold DB behind head)
b) DB Front Raises – 4×12 (pause each rep)