Strength
a) Push Press – 5×6 (start @ 70% & build to a heavy 6 rep)
b) BB Good Mornings – 5×7 (pause at the bottom of each rep for a sec)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.
Conditioning
5 RFT
5 Dball/Bag over Shoulder 150/115#
10 GI Janes
150m Sled Drag 70/45# (RX+ = 90/60#)
WOD Notes: Goal is 15-19 minutes. Dball/bag should be done in 30 Sec or less each round. Make sure to lift with legs & get hands under bag when you pick it up. Pick a pull-up bar just above your reach for the GI Janes if you can do a strict PU. Sled Drag should be light to where you can jog the majority of it (old Evoqua sign).
Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets