Strength
a) Push Press – 15 Min to Find a Heavy Single, 1xME @ 70% (8+ reps)
b) Glute Ham Raises – 4×8-12 or Hamstring Sliders 4×15 (advanced = banded)
—Superset a/b every 3 minutes. Go for a PR if you feel strong or work up to at least 95%.
Conditioning
5 Rounds (interval style)
60 Double Unders
16 Single Arm DB Push Press (8R + 8L) 60/40# (RX+ = 70/50#)
20/16 Cal Row
—Rest 1 minute between rounds
WOD Notes: Goal is sub 2:30 rounds. DU sub = 30 DU, 90 singles, or 120ft versa. You may also practice DU if you don’t have them for 45 secs. The DB should be challenging for 8 reps each arm (try to not put the DB down until you’ve finished all 16 reps). Try to row at 90% effort, since you have built in rest. Score = total time minus 4 min of rest.
Assistance
a) 30 Sec on / 30 Sec off x 10 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)