240927

Warmup

1. 5 minutes light cardio - row, bike, or jump rope
2. Dynamic Stretching

• Arm Circles: 10 forward, 10 backward
• Leg Swings: 10 each leg, front to back and side to side
• Hip Circles: 10 each direction
• Spiderman Stretch: 5 per side

1. Mobility Drills

• Shoulder Pass-Throughs: 10 reps with PVC pipe
• Banded Shoulder Stretch: 30 seconds per side
• Hamstring Stretch: 30 seconds per side
• T-Spine Rotation: 10 per side

Strength

1. Deadlift

• Warm-up: 2 sets of 5 reps at 50% of your 1RM
• Working sets: 5 sets of 5 reps at 75-80% of your 1RM

1. Bench Press

• Warm-up: 2 sets of 5 reps at 50% of your 1RM
• Working sets: 5 sets of 5 reps at 75-80% of your 1RM

Workout

AMRAP 20 minutes (as many rounds as possible)

1. 10 Deadlifts (225/155 lbs)
2. 15 Push-Ups
3. 20 Wall Balls (20/14 lbs to 10 ft target)
4. 200m Run

Summary

Total Time: Approximately 60-75 minutes Focus: Strength and Metcon, emphasizing deadlift and upper body pressing strength. The workout balances these with cardiovascular endurance and functional movements.