Strength
a) Hex Bar Deadlift – 5×8 @ 65-75% of DL
b) Dips (bar/ring) – 5×8 (advanced = weighted or use a band for assistance)
—Superset a/b every 3 minutes
Conditioning
1:30 Min AMRAP x 10 w/ Partner – interval (15 Min Clock)
5 Dball/bag over Shoulder 150/115#
10 T2B (RX+ = 15)
***Max Cal Assault Bike
WOD Notes: Score = total cals between you & partner. Goal is to have at least 30 sec on the bike each rd. Dball should be heavier than normal. T2B sub = T2R, GHD SU, or hanging knee ups. SPRINT the bike!!! You should need the rest each round.
Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 4×25 —Work w/ partner (1:1 – work/rest)