Strength
a) Back Rack Lunges – 5×12 (build to a heavy set of 12)
b) DB Bent-over Rows – 5×10 (each arm – slow eccentric)
—Superset a/b every 4 minutes. If classes are small enough walk the lunges.
Conditioning
5 RFT
10 DB Snatches 80/55# (heavy)
15 T2B
18/15 Cal Bike
WOD Notes: Goal is 12-17 minutes. DB snatches should be heavier than normal & you don’t have to alternate every single rep, but make sure to do 5 with each arm. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)