Strength
a) Deadlift – 5×4 (no touch n go – heavier than last) @ 75-80%
b) DB Incline Bench Press – 5×10 (heavy)
—Superset a/b every 3:30
Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
6 Deadlift @ 65% (heavy for 6)
12 T2B
Max Cal Ski (in the remaining 90 sec each rd)
WOD Notes: Goal is to have 50-60 sec each round to ski. DL should be touch n go unbroken & feel challenging while maintaining form! T2B sub = T2R, GHD SU, or weighted SU. Each athlete do a 90 sec on / 90 sec off interval for 6 rounds.
Assistance
a) EZ Bar Bicep Curls – 5×8 (Slow eccentric)
b) GHD Sit-ups – 4×30 (rest 60 sec between)