Strength
a) Deadlift – 1×8 @ 65%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Dips (bar/ring) – 2×10, 2×8, 1×6 (use weight or assist with a band)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Use heavier weights for part (a).
Conditioning
12 Min AMRAP
15/13 Cal Row
10 DB Push Press 60/40# DB’s (RX+ = 70/45#)
6 Laps Sandbag Bear Hug Carry 150/115#
WOD Notes: Goal is 5+ rds. DB PP should be unbroken each rd & challenging for 10 reps. 1 Lap = 4 Mats. Try to go heavy on the sandbag carry!
Assistance
a) GHD Sit-ups – 8×15 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10