Strength
a) Push Press – Work up to a heavy single + 1×8-12 @ 70% OR 5×5 @ 75%+
b) Hollow Rocks – 6×30-45 Sec
—Superset a/b every 2:30-3 minutes. You have 18 Minutes to get this work done.
Conditioning
12 RFT w/ Partner (interval)
4 Laps Sandbag Bear Hug Carry 150/115#
8 Incline DB Bench Press (heavy)
12/10 Cal Assault Bike
WOD Notes: Goal is 1:30-2 min/rd. Try to go heavy on the carry & DB IBP. 1 Lap = 5 Mats (30ft x 4 = 120ft/rd). SPRINT the bike!!!! Partner A will complete the entire round while Partner B rests.
Assistance
a) GHD Back Extensions – 4×12 (Weight behind head)
b) EZ Bar Skull Crushers – 4×10 (heavy)