Strength
a) Deadlift – 18 Min to Find a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 5×10 (pause + slow eccentric)
—Superset a/b as needed. If you feel strong or haven’t maxed in a while go for a PR.
Conditioning
15 Min AMRAP Ladder
4-8-12-16-20-24-28…Cal Bike
5-10-15-20-25-30-35…Russian KB Swings (heavy)
***3 Wall Walks to start each round (RX+ = 4)
WOD Notes: Goal is to finish the round of 3-24-30 & get into the round of 3-27-35. Girls can count by 3’s on the bike (3-6-9-12-15-18-21) unless you’re really strong on it, do the Men’s calories. WW sub = 20 WW/Round or do a mix of both WW & Shoulder Taps. RX KB = M: 88+, F: 70+.
Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) One Arm Bent-over Rows – 4×15 (slow eccentric + pause each rep)