Strength
a) Hex Bar Deadlift (banded) – 5×5 + 10 Shrugs (after 5th rep each set)
b) DB Lateral Raises – 4×12 (pause + 2 sec eccentric)
—Superset a/b every 3:30. Stay between 65-75% of DL + purple or green band & use straps.
Conditioning
For Time
100/80 Cal Ski
100/80 Cal Row
100/80 Cal Assault Bike
WOD Notes: Goal is 16-21 minutes. Now we have a strictly cardio WOD after all barbells on Monday & all gymnastic (bodyweight) Tuesday. RX = Going through this unpartitioned, but you may break it up however you want.
Assistance
a) GHD Sit-ups – 5 (10 reps +15 sec hold + 10 reps) —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×10 (pause/squeeze each rep for 2-3 sec)