Strength
a) RDL – 5×3 @ 75%+, 1 ME @ 65% (10-12 reps) —-use straps
b) DB Strict Press – 5×8 (heavy) —2 DB’s
—Superset a/b every 3:30. Partner up to save time on cleanup.
Conditioning
15 Min Max Cal Ski w/ Partner
150m Sandbag Carry (75m Bear Hug + 75m Shoulder) 100/70#
WOD Notes: Partner A skis, while Partner B Sandbag Carries. The person who is doing the sandbag carry will determine when their partner stops skiing. Score = total calories on ski. The carry will take about 2-2:30 minutes, so plan on doing 4 rounds each of the carry & ski. You will carry to the “Evoqua” Sign & back into Rage. Sandbag is lighter than normal as you can see from the RX weights.
Assistance
a) 10 DB Lateral Raises + 10 DB Front Raises – 4 Sets
b) GHD Sit-ups – 6×20 (rest 40 sec between)