Strength
a) Hex Bar Deadlift – 6×3 @ 80-90%+ (no touch n go)
b) DB Lateral Raises – 5×10
—Superset a/b every 4 minutes.
Conditioning
14 Min AMRAP Ladder
3-6-9-12-15-18-21-24…Cal Bike
1-2-3-4-5-6-7-8…Laps Sandbag Bearhug Carry 125/90#
***10 C2B Pull-ups after each round (RX+ = 4-5 Bar MU)
WOD Notes: Goal is to get to the round of 24/8/10. Everyone will do the same amount of calories today. 1 Lap = 5 mats. C2B sub = Chin over bar, banded pu, or lat pulldown (pulley).
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×10 (slow eccentric)