Strength
a) Deadlift – 5×5 @ 75%
b) DB Lateral Raises – 5×10 (pause + control eccentric)
—Superset a/b every 3 minutes
Conditioning
4 RFT
150m Backwards Sled Drag 90/60#
15 C2B Pull-ups (RX+ = 8 Bar Muscle-ups)
25 Russian KB Swings 88/70#
WOD Notes: Goal is 15-19 minutes. C2B sub = chin over bar or 20 ring rows. Sled drag is to the old “Cantel” sign & back into Rage. KB Swings should be unbroken each rd & feel challenging. You may wear a belt for the sled drag.
Assistance
a) DB Bicep Curls & DB Skull Crushers – 4×8 each (3 sec negative each rep – heavy)
b) Pallof Presses – 3×15 (pause each side – lots of tension on band)