Strength
a) Push Press – 5×6 @ 75-80%
b) GHD Hip Extensions – 4×12 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b).
Conditioning
4 RFT
6 Wall Walks (RX+ = 8)
8 DBall/Bag over Shoulder 150/115#
80 Double Unders
WOD Notes: Goal is 11-15 minutes. WW sub = 60 Shoulder taps or 20 burpees. Try to go heavy on the DBall/bag if possible (should feel like you have to lap for a sec then pop your hips).
Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) DB Lateral Raises + DB Front Raises – 4×10 (each)