Strength
a) Bench Press (close-grip) – 5×5 @ 70-75%, 1XME @ 65% (10+ reps)
b) One Arm Farmers Carry – 4×100 Yards (each arm)
—18 Min to get this work done. Grip width should be inside your shoulders. First carry can be lighter but try to get in at least 2 heavy sets! It should be heavy to where you need to rest a few extra seconds before you walk back w/ other arm.
Conditioning
1 Min AMRAP x 16 w/ Partner (interval)
8 Box Jump Overs 30/24″
Max Cal Ski Sprint!
WOD Notes: Score = total cals w/ your partner. BJO should take less than 30 Sec, so you should have over 30 Sec to sprint on the ski! Interval is 1 Min on / 1 Min off x 8 for each person. Try to jump, even if you’re jumping on plates (no step-ups).
Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets