Strength
a) Back Squat – 5×5 @ 70-75% (5/4/3/2/1 Sec Pause by rep)
b) DB Pull-over – 5×10 (1 DB) – heavy
—Superset a/b every 3:30. Rep 1 = 5 Sec pause, Rep 2 = 4 Sec Pause, etc…
Conditioning
5 RFT
10 Single Arm Devil Press 70/50#
12 T2B (RX+ = 15)
2 (3 Laps Sandbag Carry on shoulder + 1 Lap Sandbag Walking Lunges) 125/90#
WOD Notes: Goal is sub 20 minutes. DB should be heavier for DP, since it’s only 1 arm. 1 Lap = 4 mats. Make sure entire foot crosses the line on your last lunge. Try to do the entire sandbag complex 3/1/3/1 unbroken without dropping sandbag.
Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)