Strength
a) Shoulder Press – 5×5 @ 80%+
b) Good Mornings – 5×8 (build to a heavy set – pause at the bottom)
—Superset a/b every 3:30. Try to go as low as you can while maintaining a neutral spine on the GM. Torso should be close to parallel at the bottom of the rep. If you want to hit a heavy single first on the shoulder press you can, but do a few back sets of 5 after.
Conditioning
15 Min AMRAP
12/10 Cal Ski
9 Box Jump Overs 24/20″
6 Dball/Bag over Shoulder 125/90#
WOD Notes: Goal is 6-8 rounds. You don’t have to reset monitors, but do the 12/10 cals each round. Try to jump if you physically can. The Dball/bag should be lighter than normal to where you can go through the 6 reps pretty quickly, but still focus on your form.
Assistance
a) 25 Sec Russian Twists (weighted) + 25 Sec Hollow Rocks x 6 Sets
b) DB Lateral Raises – 4×12