Strength
a) Bench Press – 5×10 @ 70%
b) Dball Bearhug Carry – 3×45-60 sec (heavy!)
—Superset a/b every 3:30. Use a heavier bag than you normally use for dball over shoulder.
Conditioning
5 RFT
10 One Arm Devil Press 60/40# (RX+ = 70/50#)
20/16 Cal Assault Bike
Then right into:
250m One Arm Farmers Carry Unbroken 60/40# (RX+ = 70/50#)
WOD Notes: Goal is 13-17 minutes. You may switch DB as many times as you want on the FC at the end (DB cannot touch the ground!). Use same DB that you used in the WOD.
Assistance
a) Weighted Hollow Rocks – 4 Sets: 1 min on / 1 min off
b) Tricep Pushdowns (pulley) – 4×12