Perform the following:
3x5 Heavy Weighted Deck Squats
3x5 Tempo NLC
3x5 Tempo RLL
Finish with 60 seconds total aggregate work of a straddle L variation.
notes:
1) Remember that this is a heavy day. Take your time and do not be in a hurry to finish; allow yourself to rest 3-5 minutes between sets.
2) Add enough weight to the Deck Squats so that they are very challenging for five repetitions. Using a heavy weight vest is best; however you may also hold a weight plate to your chest or sandbag on your shoulder if necessary. If holding a plate, a good additional weight to strive for is holding either a 35lb. or a 45lb.
3) The five DS repetitions should be continuous.
4) Use a Tempo of 321 for the NLC and RLL. This equates to a 3 second descent, followed by a 2 second pause at the bottom, then a 1 second ascent.
5) Do Not forget the straddle L work at the end of the workout.
6) GB WOD Acronyms