Strength
a) Banded RDL – 5×8 @ 65-70% (use straps)
b) DB Bench Press – 5×10 (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
4 RFT
100 Yard BearHug Sandbag Carry 150/115#
6 Wall Walks (RX+ = 8)
Run 400m
—Rest 1:30 between rounds
WOD Notes: Goal is sub 3 min/round. Bearhug Carry is to the far curb across the street and back (go heavy). Record score as total time including 4:30 of total rest time. Do not hold back on the runs, try to push the pace, since you have built in rest. The bikes are broken today, so you’re not allowed to use them, however if you want to Versa Climb 250ft (w/ Dr. Note) that’s fine.
Assistance
a) GHD Sit-ups – 8×15 -rest 45 Sec between
b) DB Pull-over (2 DB’s) – 5×10 (heavy)