Strength
a) Back Rack Lunges (3″ deficit) – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows– 5×8 each arm (pause + slow eccentric)
—Superset a/b every 3:30. FRL = 4R + 4L. Stand on a 45# or 55# comp plate & step back w/ knee touching ground each rep. Try to to similar weight as last week.
Conditioning – “20 Min Cap”
3 RFT
2 (4 Wall Walks + 10 DB Lateral Raises)
150m Backwards Sled Drag 45/25# (RX+ = 70/45#)
500/425m Ski
WOD Notes: Goal is to get under the 20 min cap, however take your time on the WW/DB Lateral Raises porition. Push the pace the sled drag & ski erg. This will be a lower HR WOD overall & will involve more muscular endurance in the quads & shoulders. You will do (2) sets of 4 WW & 10 DB Lateral raises. Try to control the tempo on the raises & don’t rush through them. Sled Drag is to the old “Cantel” sign.
Assistance
a) GHD Sit-ups – 6×20 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15