Strength
a) Back Rack Lunges – 5×8 (build to a heavy 8 rep)
b) DB Bent-over Rows – 5×8 each arm (3 Sec eccentric)
—Superset a/b every 3:30.
Conditioning
10 RFT w/ Partner (interval)
10 DB Bench Press (heavy)
15 T2B
18/15 Cal Row
WOD Notes: Goal is to be sub 2 minutes each round so that you finish in under 20 minutes. Partner A will do one round while Partner B rests, then you will switch. The 10th rep should be almost to failure for the BP. T2B sub = T2R, hanging knee raises, weighted su, or GHD SU. SPRINT the row!
Assistance
GHD Sit-ups – 4×25 (weighted) -rest 60 Sec between