Strength
a) Back Squat – 5×3 (3 Sec pause) @ 80%+, 1xME @ 65% (10+ reps)
b) DB Pull-over (1 DB) – 5×8 (heavy – 5 Sec eccentric)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).
Conditioning “20 Min Cap”
4 RFT
25/20 Cal Bike
100 Yard Sandbag Bear Hug Carry 125/90#
12 One Arm Devil Press 70/50#
WOD Notes: Goal is to get under the 20 min cap. Carry should be unbroken (across the street to far curb & back). If you need to carry it on your shoulder use a heavier bag. Use a heavier DB than you normally use for (2) arm devil presses. You may let the monitor run, so you don’t have to reset it.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep)