Strength
a) Bench Press (specialty bar – pause) – 5×5 @ 80%+
b) Single Leg RDL (2 DB’s / KB’s) – 5×6 (each leg – heavy)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar. If you need to rest the back foot on (2) bumper plates for support that’s fine. Try to do at least 2 heavy sets for part (b). The 6th rep should feel difficult! Touch KB/Db’s to the floor for balance.
Conditioning
10 Min AMRAP Ski For Total Cals w/ Partner (30 Sec on / 30 Sec off – interval)
—rest 3 minutes
6 Min AMRAP
800m Run
Max Russian KB Swings 88/70# in remaining time
WOD Notes: Goal is to get 225/175+ Cals. Make sure to give handles to partner to limit transition time! You should be sprinting every set! The 800m run is the normal loop that we’ve always done. It’s up to you how fast you want to run, but your score is max reps on the KB swings. Run sub = 450ft versa climber.
Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) DB Lateral Raises – 4×12