Strength
a) Deadlift – 5×4 (pause just above knee cap for a sec on the way up) @ 80%
b) Strict Pull-ups (supinated) – 5×8 (use a band or pulley if necessary)
—Superset a/b every 3:30. During the pause, think about pulling the bar through your legs by utilizing lats.
Conditioning
5 RFT
60 Double Unders
10 DB Bench Press (heavy)
6 Dball/Bag Over Shoulder 150/100#
150m Run
WOD Notes: Goal is push the pace on the DU/Dball over Shoulder/Run (should be under 20 minutes). Move at a slow controlled pace on the DB BP (should be heavy for 10 reps!). You should be getting to the 10th rep and almost at failure. DU sub = 30 DU, 90 singles, 120ft versa, or 50 straddle plate jumps. Sandbag shouldn’t be too light! The run is to the “Evoqua” sign & back. Share a bench if needed for larger classes.
Assistance
a) GHD Sit-ups – 4×25 (weighted) -rest 60 Sec between
b) DB Reverse Flies – 4×15