Strength
a) Back Squat – 5×6 @ 75%+ (build to a heavy set of 6)
b) DB Bicep Curls – 5×10
c) DB Skull Crushers – 5×10 (lay down on bench w/ 2 DBs)
—Superset a/b every 3:30. You will use slightly lighter DB’s for part (c).
Conditioning
14 Min AMRAP Ladder
10-20-30-40-50-60-70-80…Double Unders
1-2-3-4-5-6-7-8…Laps Bear Hug Carry 150/115#
***10/8 Cal Bike after each round
WOD Notes: Goal is to get to the round of 70-7-10/8 cals. 1 Lap = 5 mats for the sandbag carry. Try to bear hug carry since no other movements should blow up your low back. DU sub = 1.5x singles, plate hops, or 2x feet versa climber.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15