Strength
a) Front Rack Lunges (3″ Deficit) – 5×8 (build to a heavy set)
b) DB Bent-over Rows – 5×8 each arm (pause) – Heavy!
—Superset a/b every 3:30. Do all 4 reps first on one leg before you switch. Stand on a 55# comp plate or 3 mats & step back.
Conditioning
For Time
8 Wall Walks (RX+ = 10 for all 3 rounds)
50/40 Cal Row
150 Yard Sandbag Carry 125/90#
8 Wall Walks
150 Yard Sandbag Carry 125/90#
50/40 Cal Row
8 Wall Walks
WOD Notes: Goal is 16-20 minutes. WW sub = 5-6 WW, 80 Shoulder taps, or 20 Burpees. The carry is to the “Evoqua” sign and back. You will bear hug carry it out & shoulder carry it back in.
Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) One Arm High Pulls – 4×10 (each arm)