240920

Warmup

1. 5 mins easy row or bike to get the blood flowing.
2. Dynamic stretches:

• Arm circles: 10 forward, 10 backward.
• Leg swings: 10 each leg, front and side.
• Hip circles: 10 each direction.

1. Mobility work:

• Pigeon pose: 1 min each side.
• Thoracic spine rotation: 10 reps each side.
• Couch stretch: 1 min each leg.

1. Warm-up sets:

• Air squats: 2 sets of 10.
• Push-ups: 2 sets of 10.
• Deadlift with empty bar: 2 sets of 8.

Strength

1. Deadlift: 5 sets of 3 reps

• Warm-up sets building up to working weight.
• Focus on maintaining a neutral spine, using a hook grip or mixed grip as needed.

1. Bench Press: 5 sets of 5 reps

• Warm-up sets building up to working weight.
• Ensure full range of motion, touching the chest lightly before pressing back up.

Workout

AMRAP (As Many Rounds As Possible) in 15 minutes:

1. 5 Deadlifts at 50% of today's 3-rep max.
2. 10 Hand-Release Push-ups.
3. 15 Box Jumps (24/20 inches).
4. Focus on form and maintaining a steady pace throughout the workout.

Summary

Today's workout focuses on building strength in the deadlift and bench press, followed by a high-intensity 15-minute AMRAP that incorporates deadlifts, push-ups, and box jumps to compliment the strength component and enhance cardiovascular endurance.