Strength
a) Hex Bar DL – 5×6 @ 70-75% (1-2 sets should feel real heavy)
b) Push-ups (hands on DB) – 5×10-20 (advanced = DB on back)
—Superset a/b
Conditioning – Area 51 Ready – compliments of Ross
12 Min Running Clock
400m Run
30 GI Janes
400m Run w/ Dball 125/80#
Max Cals on Assault Bike in remaining time
WOD Notes: Choose a PU Bar above your reach if you can do an unassisted PU. DO NOT Drop the Dball outside!! You can carry it on your shoulder & switch back & forth as many times as you’d like. You should have 2-4min on the bike.
Assistance
Weighted Plank – 10 sets: 30 on / 30 off
