Strength
a) Hex Bar Deadlift – 5×8 @ 70%+ (you may touch n go)
b) DB Bicep Curls – 4×12 (heavy)
—Superset a/b every 3:30. Use 2 Db’s for the curls.
Conditioning
5 RFT
400m Run
1 Rope Climb 20ft (no jump)
10 FR Box Step-ups 135/95# (20″ box)
WOD Notes: Goal is 15-19 minutes. RC sub = Climb to 15ft, 10 Ring Rows or 2 up/downs. Use a BB for the step-ups & hold in the front rack (should be challenging for 10 reps). If you have a Dr’s Note for not being able to run, you can bike 1000m each round.
Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Lateral Raises – 4×12 (heavy)