Strength
Deadlift – 15 Min to work up to a heavy single or 5×5 @ 70%+
—Work up to a new max if you feel good or just stay light & do a 5×5.
Conditioning
16 Min AMRAP – Row For Max Calories
***Every 2 Minutes x 8 Rounds, starting at 0:00 do:
ODD RD = 20 T2B (RX+ = 25)
EVEN RD = 100 Yard Bear Hug Sandbag Carry 125/90#
WOD Notes: Goal is to have at least 1 minute to row each round. This workout was meant to work the lower body & give the shoulders a little bit of a break from the last 2 days. T2B sub = T2R, Hanging Knee raises, or incline bench leg raises. If you have to carry bag on your shoulder because your low back gets tight you may do that. You will do 4 rounds each of T2B & the carry.
Assistance
a) GHD Sit-ups – 4×30 (rest 1 min between sets)
b) DB Front Raises – 4×10
c) DB Reverse Flies – 4×15