Strength
a) Push Press – 5×4 (start @ 80%+ & build to a heavy 4 rep)
b) BB Good Mornings – 1×10, 2×8, 2×6 (pause at the bottom of each rep for a sec)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.
Conditioning
15 Min Clock – 6 Rounds
8 DB Strict Press (heavy)
50 Double Unders
15/12 Cal Row
***6th Round of the Row is for Max Cals in remaining 15 minutes.
WOD Notes: Score = total cals in the 6th round. Goal is to have at least 2-3 minutes to row the 6th round. DB Press should be challenging for 8 reps, where you feel like you might fail that 8th rep towards the end.
Assistance
a) Tabata Hollow Rocks – 12 Rounds (take an extra min rest after set 6)
b) 10 Lateral Raises + 10 Front Raises – 4 Sets