Strength
a) Back Squat – 2×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 2×1 @ 90%+
b) DB Bicep Curls – 5×10 (slow eccentric – heavy)
—18 Min Clock to get all this work done. Superset a/b as needed. Work up to a heavy single for part (a). If you feel strong go for a PR!
Conditioning
4 RFT
100 Yard Sandbag Bear Hug Carry 125/90#
15 T2B (Sub: GHD SU or Weighted SU) – RX+ = 20
25/20 Cal Row
WOD Notes: Goal is 13-17 minutes. The carry is to the far curb & back into the gym. Reset monitor after each round if you get back before it shuts off.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15