Strength
a) Deadlift (3″ deficit) – 1×8 @ 65%, 4×6 @ 75%, 1×4 @ 80%
b) Dips (bar/ring) – 5×12 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Stand on a 55# comp plate or stack 3-4 mats.
Conditioning
12 Min AMRAP
15/13 Cal Ski
6 Laps Suitcase Carry (3L + 3R) – Heavy!
50 Double Unders
WOD Notes: Goal is 5+ rds. Larger classes can start with jump rope & work backwards. DU sub = 25-40 DU, 75 singles, 40 jumping jacks, or 100ft versa. M = 100+ DB, F = 70+ DB. You may also carry a KB. No straps are allowed! You will walk 3 Laps with one arm before switching. 1 lap = 5 mats.
Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10