Strength
a) Deadlift – 5×8 @ 65-70% (no touch n go)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 4 min
Conditioning
6 RFT
10 T2B (RX+ 15)
15/13 Cal Bike
***100 Yard Sandbag Bear Hug Carry 150/115# after rounds 1/3/5.
WOD Notes: Goal is 11-15 minutes. This is meant to be the shortest WOD of the week. T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. Reset the monitors after each Rd. WOD ends with the bike, so try to sprint it.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Seated Bicep Curls – 4×12