Strength
a) Deadlift – Work up to a heavy single or 5×5 @ 75%
b) DB Lateral Raises – 4×12 (pause + slow eccentric)
—18 Min Clock to get this work done. Try to get part (b) done quickly, so you can focus on your DL.
Conditioning “20 min cap”
For TIme
1-8 Dball Over Shoulder 150/115#
10-80 Double Unders
***10/8 Cal Ski after every round
WOD Notes: Goal is sub 20 minutes. Dball should be heavy since the rep scheme is relatively low. DU sub = 2x singles (if you’re proficient), 1x (if you’re a beginner), or 2x ft versa. You will do 1/10/10, 2/20/10, 3/30/10….etc. If you’re a girl, it’s 8 cals each rd instead of 10. Reset monitor after each round.
Assistance
a) DB Arnold Presses – 4×10
b) GHD Sit-ups – 5×25 (rest 60 sec between)