Strength
a) Push Press – 5×4 (pause at the bottom of each dip) @ 80%+
b) GHD Back Extensions – 4×12 (advanced = weighted)
—Superset a/b every 3:30.
Conditioning
10 RFT
12/10 Cal Row
8 T2B
4 Dball Over Shoulder 150/115#
WOD Notes: Goal is 15-19 minutes. Reset monitors after each round. T2B sub = T2R, hanging knee raises, or v-ups. Dball/bag should be heavy!
Assistance
a) 45 Sec Russian Twists (weighted) + 45 Sec Hollow Rocks x 4 sets
b) DB Z-Press – 5×10 (heavy)