Strength
a) Front Squat – 5×6 @ 75-80%
b) DB Pull-over (1 DB) – 4×12 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.
Conditioning
4 Min AMRAP
12 Devil Press 50/35#
15/12 Cal Bike
Max T2B
—Rest 1 minute
4 Min AMRAP
15/12 Cal Bike
20 T2B
Max Devil Press 50/35#
—Rest 1 minute
4 Min AMRAP
20 T2B
12 Devil Press 50/35#
Max Cal Bike
WOD Notes: Score = Total reps for the (3) movements. You need to have at least 90 secs to accumulate as many reps for each 4 min AMRAP! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15