Strength
a) RDL – 1×10, 1×8, 1×6, 2×4, 1×2 (start between 65-70% for the set of 10)
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets
—Superset a/b every 3:30. Add weight to each set as reps go down. Rep starts from the top of the DL.
Conditioning
5 RFT
10 DB Push Presses 60/40# (RX+ = 70/50#)
12 T2B (RX+ = 15)
250m Run
WOD Notes: Goal is 11-16 minutes. DB PP should be unbroken, but feel challenging for 10 reps. T2B sub = T2R, hanging knee raises, or v-ups. Run sub = you can bike outside 750m.
Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)