Strength
a) Back Squat – 10/8/6/4/2 (start @ 70% & build – should be heavy for each set)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).
Conditioning
For Time
250m Sled Drag (Forward) 100/70#
30 T2B
25 Push Press 135/95# (RX+ = 155/105#)
150m Sled Drag (Backward) 100/70#
25 Push Press 135/95# (RX+ = 155/150#)
30 T2B
250m Sled Drag (Forward) 100/70#
WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, weighted su/leg raises, v-ups. PP = 60% (should be able to do at least 5-8 reps at a time. 250m = fire hydrant and 150m = “Evoqua” sign.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep)