Strength
a) Bench Press – 5×8 @ 70-75%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Try to go HEAVY on the last rd of FC!! You will walk across the street with the (r) arm then come back with the (L) arm.
Conditioning – “20 Min Cap”
3 RFT w/ Partner
60/50 Cal Ski
150 Double Unders (RX+ = 200)
40 Front Rack Lunges (increase by rd)
WOD Notes: Goal is to get under the 20 min cap. You will work at the same time for the DU. DU sub = 50 DU each, 125 Singles, or 2x feet Versa. The DU should take no longer than 90 sec. FR Lunges: M = 155/175/195#, F = 105/115/135#. The first round of lunges should feel pretty light. You should switch every 10 reps on the lunges.
Assistance
a) GHD Sit-ups – 10/20/30/40 (rest 20/40/60 sec between)
b) DB Reverse Flies (incline bench) – 4×15