Strength
a) Banded RDL – 5×5 @ 65-70%+ (use straps – little heavier than last wk)
b) DB Bench Press – 5×6 (5 Sec Eccentric – heavy!)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!
Conditioning
For Time
5-10-15-20-25-30 Cal Ski (women: 4-8-12-16-20-24)
15-30-45-60-75-90 Double Unders
4-6-8-10-12-14 Front Rack Lunges 185/125#
WOD Notes: Goal is 15-19 minutes. This WOD will take a lot mentally to remember the rep scheme for each movement. RD 1 = 5/15/4, RD 2 = 10/30/6….etc. DU sub = count by 20’s for singles, jumping jacks, or 2x versa climber feet. Lunges should be heavy to where you can go unbroken through the round of 8 to 10, but maybe break up the last 2 rounds.
Assistance
a) GHD Sit-ups – 12×10 (weighted) -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×10 (heavy)