Strength
a) RDL – 5×6 @ 65-70% (heavier than last week)
b) DB Lateral Raises – 4×12 (pause & control eccentric)
—Superset a/b every 4 min. Barbell stays off the floor for all 6 reps with a slight knee bend. Reps start at the top of the deadlift, so when you pick it up off the floor that’s still “0”.
Conditioning
8 RFT
10/9 Cal Ski
1 Rope Climb 15ft
12 Goblet Squats 90/60# (RX+ = 100/70#)
WOD Notes: Goal is 13-16 minutes. Reset the monitor each rd. RC sub = climb 10-12ft, 7 RR, or 1 strict up/down. You will hold the DB vertically in the front rack for the goblet squats. They should be unbroken & challenging towards the end. Keep the DB close to you & tighten up your mid back.
Assistance
a) L-SIt/Tuck: 30 Sec on / 90 Sec off x 6 Sets
b) DB Seal Rows – 4×10 (heavy)