Strength
a) Box Squats (just below parallel) – 5×6 @ 70-75%
b) Bench Press – 5×6 @ 75-80%, 1xME @ 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 60 Sec between)
Conditioning
10 Rounds (interval)
2 Laps Suitcase Carry (1 Lap each arm heavy!)
100ft Versa Climber Sprint
—1 min rest between
WOD Notes: Use farmers handle if possible and go heavy! 1 Lap = 5 mats.