Strength
a) Push Press – 5×3 @ 80%+ (build to a heavy 3), 1XME @ 70%
b) GHD Hip Extensions – 5×10 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (5×8) instead of GHD because of the large class.
Conditioning – “20 Min Cap”
3 RFT w/ Partner
250m Sled Drag 135/90#
50 T2B
50 DB Push Press 60/40# DB’s (RX+ = 70/50#)
WOD Notes: Goal is to get under the 20 Min Cap. One person works a time besides the sled drag. You should pick a sled weight that you can run majority of the time (use a belt for help). T2B sub = T2R, hanging knee raises, or v-ups. DB PP should be done in sets of 10/10/5 or 13/12 each.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)