Strength
a) Hex Bar Deadlift – Work up to a heavy single or 5×5 @ 75-80%
b) DB Lateral Raises – 4×10 (pause + slow eccentric)
—Go for a PR if you feel strong & have been following the DL cycle.
Conditioning
15 Min AMRAP
20/16 Cal Ski
5 Wall Walks (RX+ = walk hands onto a 45# plate that’s against the wall)
180ft Sandbag Bear Hug Carry 150/115#
WOD Notes: Goal is 5+ Rounds. WW sub = 3-4 WW, or 40 Shoulder Taps. If shoulder taps are easy, you should do 20-30 elevated shoulder taps (feet on a box or bench in a pike position). 180 feet = 6 Laps. 1 Lap = 5 mats.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bicep Curls – 4×10 (heavy)