Strength
a) Bench Press – 4×10 @ 70%
b) DB Bent-over Rows – 4×10 (each arm – heavy)
—Superset a/b
Conditioning
18 Min AMRAP in Teams of 3
Athlete 1: 4-6 Dball Over Shoulder 15o/1o0#
Athlete 2: 50 Double Unders
Athlete 3: Max Cal Ski
WOD Notes: Score = total cals on ski erg. You will rotate to the next station after each minute. Athlete 1 will move to DU, DU to Ski & Ski to Dball. You will do 6 sets of each movement. If you don’t have DU, this is your time to practice them! The Ski erg is the only station where you should be moving the entire minute.
Assistance
GHD Sit-ups – 4×30 (rest 60 sec between sets)
