Strength
a) Bench Press – 5×3 @ 80-85%, 2xME @ 70%
b) One Arm Farmers Carry (heavy) – 3×40 yards each arm
—Superset a/b as needed. You will walk to where the parking lot meets the road with (L) arm & walk back with the (R) arm. Some of you should be using the farmers handles & going heavier than last wk!!
Conditioning
Every 4 Minutes x 5 Sets
25/20 Cal Row
15 Bar Facing Burpees
10 Front Rack Lunges (increase each rd – heavy!)
WOD Notes: Goal is to have 60 secs of rest in the beginning, which will decrease by round as you get fatigued. This is meant to be somewhat easier on the intensity side. You may do lateral burpees if that will help increase your cycle rate. Build to a very heavy set of lunges. RX: M = 165-205#, F = 110-135#.
Assistance
a) L-Sit Tap Overs (parallettes) – 5×20 or 10×10
b) Neutral Grip Pull-ups – 5-7 EMOM x 10 Sets