Strength
a) Shoulder Press – 5×6 @ 80%
b) Single Leg RDL – 5×6 (each leg – heavier than last wk)
—Hold 2 KB or DB. Superset a/b together
Conditioning
5 RFT
9 Strict T2B
15 DB Bench Press (on med ball) 70/45#’s
21/18 Cal Row
WOD Notes: TD = 12-17 min. T2B scale = kipping t2b or toe through rings. For the DB bench, push your feet through the floor, while keeping core tight. You should be able to do the 15 reps unbroken every round.
Assistance
Hollow Rocks – 8 Sets: 45 sec on 30 sec off. RX+ = banded
