Strength
a) Hex Bar Deadlift – 2×3 @ 85%, 3×2 @ 90%+ (you may touch n go)
b) DB Lateral Raises – 4×12 (pause + slow eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a). You may use a barbell if necessary.
Conditioning
12 Min AMRAP
18/15 Cal Row
4 Wall Walks
36ft DB Walking Lunges 70/50#
WOD Notes: Goal is to get 4+ rounds. WW sub = 8 shoulder taps/WW. 36ft = 6 Mats for the DB Walking Lunges. You can hold the DB at your sides.
Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Bicep Curls – 4×12 (heavy)