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Warmup

1. Jog or jump rope for 5-10 minutes to get the heart rate up.
2. Perform a series of dynamic stretches, such as leg swings, arm circles, and trunk twists.
3. Spend 5 minutes foam rolling or using a lacrosse ball to target any tight areas.
4. Perform a general warm-up exercise, such as 2-3 rounds of 10 air squats, 10 push-ups, and 10 jumping jacks.
5. Take 10 minutes to warm up specifically for deadlifts and bench press, gradually increasing the weight.

Strength

1. Deadlift: 5 sets of 5 reps, working up to a heavy weight.
2. Bench Press: 5 sets of 5 reps, working up to a heavy weight. (Note: If you want to focus on deadlifts or bench press, you can choose to do 5 sets of 5 for that specific exercise and do lighter sets for the other.)

Workout

Complete the following metcon for time:

10-9-8-7-6-5-4-3-2-1

• Deadlifts (225/155 lbs)
• Bench Press (135/95 lbs)

(Note: Choose weights that are challenging but allow you to maintain good form throughout the workout.)

Summary

Today's workout focuses on building strength with deadlifts and bench press. The metcon is a descending ladder of deadlifts and bench press, designed to complement the strength work. Choose weights that challenge you, but maintain proper form. Focus on maintaining intensity throughout the workout.