Strength – “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – 2 Reps (pause each rep) @ 80%+, 3X ME @ 70%
b) Sandbag Bear Hug Carry – 4 Sets (45-60 Sec) -use a heavier bag you have never tried before
c) DB Bent-over Rows – 8 Reps each arm (pause) -heavier than last wk
d) L-Sit/Tuck (pegboard) – 30-40 Sec
e) FR Lunges (barbell) – 8 Reps (heavier than last wk)
Notes: Try to stay on a 7 minute interval for all 5 movements & go close to failure on everything!! If you leave a few reps in the tank for all sets, you won’t see any gains! Start at a different station for large classes. You can just walk around the gym for 45 Sec for the bear hug carry.
Conditioning
5k Bike Erg For Time – “100k Challenge WOD #4”
—Sub 5k on Rogue Echo Bike. Goal is sub 10/11 minutes.
Assistance
a) DB Bicep Curls – 4×10
b) DB Skull Crushers – 4×10