Strength: Repeated Effort Method – Goal: 5 challenging work sets done as a push-pull superset – quality over heavy loading.
– Conditioning: Aerobic Power – Goal: sustain 65-70% effort for the entire 15 minutes – this means you will likely need to go slower than you think. T2B should be done in 2-3 sets for the entire piece.

STRENGTH

1a) Slight Decline DB Bench Press: 2/5 x 10.

Rest 30s.
– elevate the front of the bench on a 20kg  plate – roughly 3″ off the floor
– 2 warm-up sets + 5 “work sets” with a challenging load
1b) Symmetrical Stance 1-Arm DB or KB Rows – pronated grip: 2/5 x 10 ea.

Rest 30s.
– 2 warm-up sets + 5 “work sets” with a challenging load

WOD

“Water Rat ”

AMRAP 15:
15 Cal Row
15 Toes To Bar
15 DB Push Press (22.5/15)