Strength
a) Bench Press – Find a heavy single + 3xME @ 70% (10+ reps)
b) Hamstring Work – GHR or Hip Extensions: 4×12 (slow tempo & use weight)
—Superset a/b as needed. 18 Min to get this work done.
Conditioning
8 RFT
12/10 Cal Ski
8 Box Jump Overs 30/24″
4 Dball/Sandbag Over Shoulder 150/115#
WOD Notes: Goal is 12-16 minutes. BJO should be higher than normal (no step-ups allowed unless you physically can’t jump). Use a lower box or stack plates if necessary. Dball/sandbag should be heavy!
Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 5 Sets
b) DB Skull Crushers – 4×12