Strength
a) RDL – 4×8 @ 65-67%
b) Ring/Bar Dips – 5×10 (use band that’s difficult for 10)
—First rep starts from top of DL. Lower bar until its 1-2″ off floor. Superset a/b every 3 minutes.
Conditioning
10 RFT
4 Dball over Shoulder 125/80# (RX+ = 150/100#)
8 Box Jump Overs 24/20″
12/10 Cal Ski
WOD Notes: Goal is 15-20 minutes. Try to maintain the same pace each rd, so don’t go out too fast. You don’t have to stand up on the box jump overs. Use a lower box if necessary (no stepping up).
Assistance
a) 30 Sec Russian Twists (use weight) + 30 Sec Hollow Rock – 4 Sets
b) Tricep Extensions (pulley) – 4×12