Strength
a) Bulgarian Split Squats – 5×5 (each leg) ***Don’t sandbag the weight!!
b) DB Strict Press – 5×10
—Superset a/b every 3:30. Hold barbell in front rack for part (a)
Conditioning
12 Min AMRAP
9/8 Cal Ski
6 Deadlifts 295/195#
3 Wall Walks
WOD Notes: Goal is 6-8 rounds. Use around 60% of DL. Should be able to do 6 touch n go or 2 sets of 3 (not have to really rest before picking up the bar each round). WW sub = 1-2 reps or 8 shoulder taps/WW. Elevate feet on bench or box to make it more difficult.
Assistance
L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)