Strength
a) Hex Bar Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bicep Curls – 5×8 (at the same time)
—Superset a/b every 4 minutes.
Conditioning
Every 4 Minutes x 5 Sets
10-12 C2B Pull-ups (RX+ = 15 C2B or 5-8 Bar MU)
100 Yard Sandbag Carry 150/115#
2 Laps (120ft) Prowler Push (heavy)
WOD Notes: Goal is for each round to take about 3 minutes, so that you get 1 minute of rest. Sandbag Carry = ODD Rd – Shoulder, EVEN Rd = Bear Hug. C2B sub = chin over bar & lat pulldown (pulley)
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×8 (slow eccentric)