Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
30-sec Machine
5 Dead Bugs (each side)
5 Bench Press (empty bar)
5 Deadlifts (empty bar)
5 Wall Balls (focus on breathing/cycling arms)
-into-
6 min AMRAP
Build to 60% on Bench Press and Deadlift
Warm-up – Warm-up (No Measure)
**2. Strength Prep**
– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 10 Bench Press then, 10 deadlifts in the 3 minutes (1 set), and continue the pattern every 3 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.
Strength – Bench Press (5×10)
– 5 sets x 10 reps @ 60% 1RM Bench Press
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
Work between Deadlift
Strength – Deadlift (5×10)
– 5 sets x 10 reps @ 60% 1RM Deadlift
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
Work between Bench Press
Warm-up – Warm-up (No Measure)
**3. Workout Prep**
1 set
5 Air Squats
5 Push Ups
5 Wall Balls
Metcon – Metcon (Time)
3 Rounds
30 Air Squats
30 Push-ups
30 Wallballs (20/14)
TARGET SCORE
Target time 9-11 minutes
Time cap: 15 minutes
Scaling Option
3 Rounds
20 Alternating Box Step ups
20 Bar Push Ups
20 Wall Ball Thrusters (light)
Accessory – Warm-up (No Measure)
3 sets
10 Single Arm lawnmower Row
5-8 Good mornings