Strength
a) Box Squats (just below parallel) – 10×3 @ 75-85%
b) Bench Press – 10×3 @ 80%+, 2xME @ 60% (10+ reps)
c) GHD Hip Extensions – 5×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 5×20 (rest 2 min between)
Conditioning
5 Rounds (zone 2 intensity)
200ft Versa climber
10 DB Strict Press (heavy) – 60/35#’s
WOD Notes: Goal is to keep HR in the low to mid 100’s, so no need to push the intensity on the versa. Strict Press should feel like a 10 rep max each round, so go heavy.