Strength
a) Deadlift (no deficit) – 18 Min to work up to a heavy single or 5×5 @ 75-80%
b) DB Shoulder Press – 5×6 (5 Sec eccentric)
—Superset a/b as needed. Work up to a PR if you feel strong!
Conditioning
3 RFT
15 Push Jerks 165/110# (60%)
25 T2B
30/24 Cal Bike
WOD Notes: Goal is 12-16 minutes. PJ should be done in 1-2 sets (maybe unbroken the first round). T2B sub = T2R, Weighted SU, V-ups, or hanging knee raises.
Assistance
a) GHD Sit-ups – 6×20 (rest 30 Sec between)
b) DB Front Raises – 4×12 (pause each rep)
c) GHR – 4×12 (advanced = weighted)
February Challenge
Max Double Under Challenge starts! Must be unbroken!
5 – 1 Entry
25 – 2 Entries
50 – 3 Entries
100 – 4 Entries
200 – 5 Entries
300 – 6 Entries
***Post a video/story on IG = 1 extra entry. Entries go towards a prize drawing at the end. Max of 7 entries.