Strength
a) Hex Bar Deadlift – Find a Heavy Single or 5×8 @ 70-75% (no touch n go)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Handles should be down for part (a).
Conditioning
4 RFT
5 Wall Walks
6 Laps One Arm Farmers Carry (heavy)
20/16 Cal Bike
WOD Notes: Goal is 11-15 minutes. WW sub = 40 shoulder taps (elevate feet on a box in a pike) or you do a combo of WW & ST. 1 Lap = 5 mats. Do 3 in a row with one arm before switching. It should be heavy for 3 Laps in a row! Reset monitors after each round.
Assistance
a) GHD Sit-ups – 5×25 (rest 60 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10 (heavy every set – palms up)