Warmup
- 800m jog
- 10 mins dynamic stretching (leg swings, arm circles, etc.)
- 3 rounds of:
- 10 air squats
- 10 push-ups
- 10 ring rows
- 10 PVC pipe pass-throughs
Strength
- Deadlift
- 5x5 increasing weight
- Bench Press
- 5x5 increasing weight
Workout
- AMRAP 15 minutes:
- 10 deadlifts (155/105 lbs)
- 10 bench press (95/65 lbs)
- 10 box jumps (24/20 in)
- 200m run
Summary
Start with a comprehensive warmup encompassing a jog, dynamic stretches, and a series of rounds. Move on to a strength session focused on 5 sets of 5 reps each of deadlifts and bench press, with weight increasing each set. Finish with a 15-minute AMRAP workout incorporating deadlifts, bench presses, box jumps, and a run.