Strength
a) Deadlift – Quick heavy single (90%+) in less than 5 minutes
b) One Leg RDL (pumpkin day 4) – 4×8 (each leg – rear foot 6-12″ off floor)
c) Incline DB Bench Press – 4×10 (heavy)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.
Conditioning
15 Min AMRAP
20/16 Cal Row
15 T2B
100 Yard Bear Hug Carry 125/90#
WOD Notes: Goal is 4-5 rds. T2B sub = weighted leg raises or GHD sit-ups if you didn’t do them yesterday. The bearhug bag/ball carry is to the far curb on the other side of street & back. Try to go unbroken on it.
Assistance
a) DB Reverse Flies (slight incline on bench) – 3×20
b) L-Sit Tap Overs – 8×10 (move feet back & forth over an object)
—Rest 30 sec between sets