Strength
a) Bench Press (specialty bar) – 5×2 @ 85%+ (pause each rep), 2xME @ 70% (8-12)
b) GHR (4×10) or Hamstring Sliders (4×15)
—Superset a/b every 3 minutes.
Conditioning
20 Min AMRAP w/ Partner (interval style)
4 Deadlifts @ 65-70%
6 Burpees (no jump)
8/6 Cal Bike
WOD Notes: Goal is to try & get 20 rounds (10 each, which is 1 min on / 1 min off pace). DL should feel moderately heavy for 4 reps touch n go. SPRINT the bike, since you have rest in between rounds. Make sure feet are under you in the burpee when you stand! I have upgraded to some of the Rogue Echo Bikes. There will be (8) of them as of tomorrow afternoon & the rest Assault (6) right now, but will sell a few more as time goes on. Enjoy!
Assistance
a) Tricep Push-downs (pulley) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 5×25 (rest 60 sec between)