Strength
a) BB Bench Press – 5×5 (pause) @ 75%
b) DB Bicep Curls – 4×12 (same time)
c) GHR or Hamstring Sliders – 4×12
—Superset a/b/c every 4 minutes. Add weight/band for (c) if necessary or do 6-8 negatives.
Conditioning
8 RFT
4 Dball Over Shoulder 150/115#
8 Burpees to Target
150m Run
WOD Notes: Goal is 13-17 minutes. Dball/Bag should be pretty heavy since it’s only 4 reps at a time. Choose a bar that’s just above your reach. The Run is to the “Evoqua” sign.
Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds