Strength
a) Deadlift – 5×5 @ 75%+
b) DB Bench Press – 5×7 (heavy)
—No touch n go on DL & no pause on the way down like last week.
Conditioning “15 Min Cap”
150/120 Cal Row For Time
***Every 1:30 starting at 0:00 do:
ODD Rd = 8 Burpees
EVEN Rd = 5 Dball over Shoulder 150/100#
WOD Notes: Goal is to try to finish in under 15 minutes, which won’t be an easy task. Score will be total cals if you don’t finish. You should have at least a minute to row each set.
Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) GHD Sit-ups – 6×15 (weighted)