Strength
a) RDL – 5×8 @ 70-75%
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets
—Superset a/b every 3:30. Build to a heavy set of 8 for part (a).
Conditioning
4 RFT
10 Power Stairs (2) 70/53# KB’s
5 Wall Walks (RX+ = 7)
400m Run
WOD Notes: Goal is 14-18 minutes. 1 Power Stair rep = Deadlift KB’s & place them on top of the box, hop up on the box (using KB’s to assist) & do another DL, then come back down. Make sure to take your time on these & make sure your back is in the right position every time you pick up the KB’s. WW sub = 40 shoulder taps & you may do a combo of both.
Assistance
a) GHD Sit-ups – 5×25 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)