Strength
a) Bench Press – 5×8 @ 75%
b) Glute Ham Raises 4×10 or Hamstring Sliders: 4×15
—Superset a/b every 3:30. Add a band for extra resistance for part (b).
Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Assault Bike
40 Hang Power Cleans (increase by rd)
250 Double Unders
WOD Notes: Goal is 2-3 rounds. HPC = 60/65/70% by rd. M = 165/185/205#, F = 110/125/135#. DU sub = 1/2 DU or 200 singles/person. You will work at the same time on the jump rope portion, but the bike/HPC = “you go, I go”.
Assistance
a) Weighted Hollow Rock – 10 Sets: 30 sec on / 30 sec off
b) EZ Bar Skull Crushers – 4×12