1. Movement Prep/Activation
Banded 7’s + Hip Halo
-into-
8:00 Amrap
30-second Row
5 Deadlifts (empty bar - build across sets)
5 Single Arm Dumbbell Bench (each)
5 Push Ups

2. Strength Prep
5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM)

3. Workout Prep
2 sets:
5/4 Calorie Row
5 Bench Press (build in weight)
5 Push Ups

AMRAP 21

21 KB Deadlift (70/53)

15 Toes To Post

9 Cal Bike

RX+
21 Deads 95/65 | 75/55
15 T2B
9/6 Cals Bike

4 sets, with a new set starting every 4 minutes.

RX
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-

At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2

RX+

135/95 Bench

100m Burpee Broad Jump

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)