Strength
a) Push Press – Work up to a heavy single, then 2xME @ 70% (8+ reps)
b) Glute Ham Raises – 4×8 (3 sec eccentric) or Hamstring Sliders – 4×12
—18 Min Clock to get a/b done. Superset a/b early on, then focus on the PP.
Conditioning
1 Min AMRAP x 20 w/ Partner (interval)
4 Dball Over Shoulder 150/115#
Max Cal Row
WOD Notes: Goal is to have at least 30 sec to row each rd. Dball/Bag should be heavy or at least do 2 heavy reps + 2 regular each rd. Make transitions quick! Each person will do 10 rounds each. The interval is 1 min on / 1 min off. Score = total calories.
Assistance
a) 30 Sec Hollow Rocks + 30 Sec V-ups x 4 Sets (rest 1 min between)
b) 10 DB Bicep Curls + 10 DB Skull Crushers – 3 Sets (3 sec eccentric)
Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40.