Strength
a) Deadlift (deficit 3″) – 4×8 @ 65-67%
b) DB Bench Press – 5×8 (Pause every rep)
—No touch n go on DL. Stand on a 35# plate.
Conditioning
3 RFT
60m Backwards Sled Drag 125#/80#
Run 480m
60m Backwards Sled Drag 125/80#
10 Dball/Bag over Shoulder 125/80#
20 Burpees to Target (RX+ = 25)
WOD Notes: Goal is 18-22 min. You will use the same bag/ball that’s on the sled for the ground over shoulder part & then have to load it back on the sled after each round. Pick a bar just above reach for the burpees. The sled drag should be heavier than last week but 30ft less (there will be a marking on the ground).
Assistance
a) DB Skull Crushers – 4×12
b) GHD Sit-ups – 5×15 (weighted)