Strength
a) Hex Bar DL – 5×3 @ 80%+ (no touch n go), 1×10+ reps @ 70% (touch n go)
b) Dips (bar/ring) – 2×10, 2×8, 1×6 (use a band or weight as needed)
—Superset a/b every 3:30. Lower to the ground under control & reset each rep. Heavier than last Wk for part (a).
Conditioning
For Time
Buy In: 50/40 Cal Row
6 Rounds
10 Burpees over Rower
1 Rope Climb 15ft (RX+ = 20ft)
Buy Out: 50/40 Cal Row
WOD Notes: Goal is 11-16 minutes. Try to jump over the rower if possible, but you may step over if necessary. RC sub = 8 RR/RC, 2 up/downs, or 6 Strict C2B PU.
Assistance
a) GHD Sit-ups – 6×18 (weighted) -rest 40 Sec between
b) DB Reverse Flies – 4×15