Strength
a) Bench Press (specialty bar) – 5×5 @ 80%+, 1 ME @ 70% (10+)
b) DB Bicep Curls – 5×10 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.
Conditioning
3 RFT
250m Sled Drag 90/60#
25 Russian KB Swings 88/70# (RX+ = 100+ / 88#)
25 Burpees
WOD Notes: Goal is 15-19 minutes. You should be able to run/walk with the sled. Swings should be heavier than normal. Burpees are regular where you barely jump off the ground with hands up.
Assistance
a) 60 Sec on / 60 Sec off x 6 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)