Strength
a) Bench Press (specialty bar) – 5×3 @ 82%+ (pause each rep), 1xME @ 70% (8-12)
b) One Leg RDL – 4×8/leg (use 2 KB’s or DB’s) – build to a heavy set!
—Superset a/b every 3 minutes.
Conditioning
18 Min AMRAP w/ Partner
Partner A = 250m Run + 12 T2B (RX+ = 15)
Partner B = Max Cal Ski
WOD Notes: You will switch after Partner A completes the Run & T2B. Continue with the pattern for 18 minutes. Score = total ski cals. 250m Run sub = 150ft versa climber or 600m bike. T2B sub = T2R, GHD SU, incline leg raises on bench, or weighted SU. You will have about 2 minutes to ski each round, so plan on doing 4+ rounds.
Assistance
a) Tricep Push-downs (pulley) – 5×8 (heavy – slow eccentric)
b) GHD Sit-ups – 6×20 (rest 45 sec between)