Strength
a) Hex Bar Deadlift – 5×5 @ 75-80%+ (no touch n go)
b) DB Bicep Curls – 5×10 (at the same time)
—Superset a/b every 4 minutes.
Conditioning
10 Min AMRAP Ladder
10-20-30-40-50-60-70-80…Double Unders
1-2-3-4-5-6-7-8…Sandbag/DBall Over Shoulder 150/115#
***1 Rope Climb 18ft after each round
WOD Notes: Goal is to get to the round of 80/8/1. DU sub = count by 15’s for singles or 2x versa. Use a heavy bag or ball since it’s a low rep count. RC sub = 2 strict up/downs or 7 ring rows.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×10 (slow eccentric)