Strength
a) Bench Press (specialty bar – pause) – 5×3 @ 80%+, 1xME @ 65% (12+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15 (advanced = banded)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar.
Conditioning
15 Min AMRAP
250m Run
12 T2B
8 Deadlifts 275/185#
WOD Notes: Goal is 6+ rds. T2B sub = T2R, hanging knee raises, weighted sit-ups, or v-ups. DL = 55-57% (should be able to touch n go all of them or do them in 2 sets). Run sub = 650m bike.
Assistance
a) 45 Sec Russian Twists (weighted) + 45 Sec Hollow Rocks x 4 Sets
b) DB Lateral Raises – 5×12