Strength
a) Front Rack Lunges – 5×8 (3″ deficit)
b) DB Bent-over Rows – 5×8 (each arm – pause each rep)
—Superset a/b every 3:30. Similar weight to last wk for part (a).
Conditioning
10 RFT
6 Sumo Deadlift High Pull 115/75# (RX+ = 135/95#)
8 Bar Facing Burpees
***100 Yard BearHug Carry 125/90# after Rounds 1/5/10.
WOD Notes: Goal is 15-19 minutes. SDHP should be fairly heavy to where 6 reps feels challenging each rd to go unbroken or you can break them up. Jump over the bar for burpees if you’re capable! The carry is across the street to the far curb & should feel heavy! If you have to carry it on your back that’s ok, but try to bearhug carry it!
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Sets
b) DB Pull-over (2 DB’s) – 4×10 (control eccentric)