Strength
a) Deadlift – 1×7 @ 70%, 2×5 @ 80%, 3×3 @ 85%+ (no touch n go)
b) DB Strict Press – 5×10 (heavy)
—Superset a/b every 4 min. Heavier than last wk for Sets of 3 reps.
Conditioning
4 RFT
25/20 Cal Row
2 Laps (72ft) DB Walking Lunges 70/50# DB’s
3 Laps (108ft) Burpee Broad Jump
WOD Notes: Goal is 16-19 minutes. You will hold (2) DB’s at your side for the walking lunges. 1 Lap = 6 mats. BBJ – Palms of hand must touch down within 6″ of toes when you do each burpee. Your feet must clear the line at each end when you land.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10