Strength
a) Bench Press (specialty bar – pause) – 5×2 @ 80%+, 2xME @ 65% (12+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15 (advanced = banded)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar.
Conditioning
For Time
1-10 Reps: (Burpee + extra push-up) over the Rower
2-20 Cal Row
***100 Yards One Arm Farmers Carry to start & end the workout and after round 5.
WOD Notes: Goal is 13-17 minutes. You will count by 1’s each round on the burpees & count by 2’s on the rower. Total Volume is 55 burpees + 55 extra push-ups & 110 cals on the rower. Try to go heavy on the Farmer’s Carry. You may use straps if necessary. Left arm out to the far curb & right arm back. Try to jump over the rower (laterally), but if you don’t feel comfortable just step over.
Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets