Strength
a) Bench Press (pause) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Pause each rep for a sec on the BP.
Conditioning
15 Min AMRAP Burpees
—Every 1:15 x 10 rounds, starting at 0:00 do:
ODD RD = 6 Dball Over Shoulder 150/115#
EVEN RD = 2 Rope Climbs 15ft
WOD Notes: Goal is to have 45-60 sec to do your burpees each round. Dball should be heavy & you may share with someone else if necessary. RC sub = Do 1/round, climb 10-12ft twice, 3 heavy pulleys, 2 strict up/downs. For the burpees, you must leave the ground each rep & stand tall.
Assistance
a) Tabata Hollow Rocks (12 rounds)
b) DB Skull Crushers – 4×10 (control eccentric)