Strength
a) Bench Press (specialty bar) – 6×4 @ 80%+, 1 ME @ 70% (10+)
b) Straight Bar 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
5 RFT
10 Devil Press 55/40# DB’s
15 Box Jump Overs 24/20″
20 Weighted Sit-ups 25/15# DB
WOD Notes: Goal is 14-18 minutes. You don’t have to stand up on the BJO’s, so stay low when you land and step off the box. Hold the DB behind the head for the sit-ups or go heavier and hold on your chest while anchoring feet to the ground with your DP DB’s.
Assistance
a) Tabata: 12 Rounds – Alternate between Hollow Rocks & Hollow Holds
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)