260116

Warmup

1. General Warm-up:

• 5 minutes of rowing or biking at an easy pace.

1. Dynamic Stretches:

• Arm Circles: 30 seconds each direction.
• Inch Worms: 5 repetitions.
• Leg Swings: 10 each leg, front to back and side to side.
• Hip Circles: 10 each direction.

1. Specific Warm-up for Deadlift & Bench Press

• Deadlift: 3x5 with an empty barbell.
• Bench Press: 3x5 with an empty barbell.

Strength

• Deadlift: 3 sets of 5 reps @ 70-80% of your 1RM. Rest 2-3 minutes between sets.
• Bench Press: 3 sets of 5 reps @ 70-80% of your 1RM. Rest 2-3 minutes between sets.

Workout

Complete 4 rounds for time of:

1. 400m Run
2. 10 Deadlifts (225/155 lb)
3. 15 Push-Ups
4. 20 AbMat Sit-Ups

Time Cap: 25 minutes

Summary

Today's focus is on building strength in the Deadlift and Bench Press, complemented by a cardiovascularly demanding metcon. The combination of running, deadlifts, and push-ups in the metcon will challenge muscular endurance and provide a balanced, full-body workout.