Strength
a) Bench Press – Find a heavy single, then 2x ME @ 70% (10+ reps)
b) One Arm Farmers Hold (use straps) – 3×45 Sec (each arm) – HEAVY!
c) TIb Raises – 3×15 (TIb bar) or 3×20 (against wall)
—20 Min to get this work done. Superset a/b/c as needed. Do a quick warm-up & get started fast. You should be needing to put the weight down at the :45 sec mark for part (b). You may march in place too if necessary.
Conditioning “18 Min Clock”
1:30 Min AMRAP x 12 w/ Partner (interval)
8 Sumo DL High Pull 135/95# (RX+ = 155/105#)
12 Box Jump Overs 24/20″
Max Cal Ski
WOD Notes: Score = total cals w/ your partner. Goal is to have 35-45 sec to ski each round. Try to touch n go all of the SDHP if possible & go heavier than normal, since you have rest. The interval is 1:30 of work / 1:30 of rest for 6 rounds each. Try to push the ski!!
Assistance
a) Hollow Rocks – 45 Sec on / 45 Sec off x 8 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets