Strength
a) Deadlift (3″ Deficit) – 5×5 @ 75-77%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Hips should be a little lower with the 3″ deficit. Partner up for DL to save time on cleaning up.
Conditioning
For Time
400m Sled Drag 70/45#
40 T2B
80/60 Cal Ski
40 T2B
400m Sled Drag 70/45#
WOD Notes: Goal is 15-19 minutes. I’d recommend wearing a belt for the sled drag & try to run most of it with short walks in between! T2B sub = T2R, GHD SU, Weighted SU, or Incline bench leg raises (do not scale reps).
Assistance
a) DB Lateral Raises + Front Raises – 3×15 each
b) GHD Sit-ups – 3×30 (weighted) w/ partner – One person works while other rests