Strength
a) Hex Bar Deadlift – 5×2 @ 85-90%+, 1xME @ 70% (10+ reps)
b) DB Lateral Raises – 4×15
—Superset a/b every 4 minutes.
Conditioning
4 Rounds (interval)
80 Yard Single Arm Farmers Carry (40R + 40L) – HEAVY!
5 Wall Walks (RX+ = 6 or 60ft HSW)
25/20 Cal Row
—Rest 90 sec between rounds
WOD Notes: Goal is to be under 3 minutes each round. You will walk out to the where the parking lot meets the road with one arm & come back with the other arm. Try to go heavy! WW sub = 2-3 WW + 8 shoulder taps/WW. SPRINT the row!
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Skull Crushers – 5×10 (slow eccentric)