Strength
a) DB Shoulder Press – 5×8 (heavy)
b) Barbell Bent-over Rows – 5×8 (heavy)
c) Tibialis Raises – 4×20
—Superset a/b/c every 4 minutes. Use (2) DB’s for the part (a). For part b, keep back tight/parallel as you pull elbows back & bar to your sternum. For part c, stand with back/hips to the wall & feet 1-2ft from the wall & pull you toes off the floor & pause each rep.
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Assault Bike
20 Dball/Bag Over Shoulder 150/100#
20 Laps Dball/Bag Bear Hug Carry 150/100# (partner hangs from PU bar)
WOD Notes: Goal is 3 rounds (will be tough but doable if you push the bike). You may break up the work anyway you’d like. For the Dball/bag carry, partner A will hang from a pull-up bar, while partner B walks 5 laps. You will do this 2x each. 1 lap = 4 mats. If you drop from pull-up bar, partner must drop the ball and vice versa.
Assistance
a) Santa Belly Abs (Week 3 – Day #2): Hollow Rocks: 8 Sets: 45 Sec on / 45 Sec off
b) California Press – 4×8 (overload triceps by just doing the eccentric (lowering) portion, then press back up using a bench press & repeat for 8 reps).