Strength
a) Bench Press (specialty bar) – 5×4 @ 80%+ (pause each rep), 1xME @ 70% (8-12)
b) GHR (4×8-12) or Hamstring Curls – 4×15 (use rower seat or sliders)
—Superset a/b every 3 minutes. Add a band for additional resistance for the sliders.
Conditioning
75 Sec AMRAP x 16 w/ Partner (interval)
6 Deadlifts (RD 1-8 @ 65%, RD 9-16 @ 70%)
30 Double Unders (RX+ = 40)
Max Cal Ski
WOD Notes: The interval is 75 Sec of work / 75 Sec of rest. Each person will do 8 rounds. Score = total cals. DL should feel moderately heavy the first 4 rounds & then feel real challenging the last 4 rounds (maintain good form!). DU sub = 50 Singles or 60ft versa. You should be skiing for at least 30 Sec/round!!
Assistance
a) Tricep Push-downs (pulley) – 5×10 (heavy)
b) GHD Sit-ups – 8×15 (rest 45 sec between)