Strength
a) Deadlift (3″ deficit) – 5×4 @ 77-80% (heavier than last wk)
b) DB Incline Bench Press – 5×8
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.
Conditioning
For Time
Buy In: 50 Wall Balls 20/14# to 10ft
3 Rounds
25/20 Cal Assault Bike
5 Wall Walks (RX+ = 60ft HSW)
Buy Out: 50 Wall Balls 20/14# to 10ft
WOD Notes: Goal is 13-16 minutes. WB should feel light to where you can get 50 reps done in 2 min or less the first rd & 3 min the 2nd rd. WW sub = 50 shoulder taps or 3-4 WW.
Assistance
a) DB Lateral Raises – 4×8 (3 sec eccentric + pause at top)
b) Glute Ham Raises – 4×12 or 4×6 Lower from the top slowly