Strength
a) Deadlift – Build to a heavy single or 5×6 @ 75% (no touch n go)
b) DB Lateral Raises – 4×12
—18 Min Clock. Superset a/b as needed. If you maxed your Hex Bar DL last week, I’d recommend doing the 5×6 rep scheme. Partner up to save time.
Conditioning
5 RFT
400m Run
12 Burpees to Target (RX+ 15)
6 Dball/Bag Over Shoulder 150/115#
WOD Notes: Goal is 15-19 minutes. If you can’t run a sub 2 min (400m), cut it back to 250m. Choose a pull-up bar just above your reach for the burpees. Dball/bag should be heavy, but if you want to go lighter that’s fine. Run sub = 250ft versa (if you biked Monday). If you didn’t didn’t come in Monday, you can choose between the versa or 800m Bike.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15