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Warmup

1. General Warmup:

• 5-minute light jog or row
• 30 seconds of high knees
• 30 seconds of butt kickers
• 30 seconds of jumping jacks

1. Dynamic Stretching:

• 10 leg swings each leg (front to back)
• 10 leg swings each leg (side to side)
• Arm circles: 10 forward and 10 backward
• Hip circles: 10 each direction

1. Specific Warmup:

• 2 rounds:
  • 5 Empty Barbell Deadlifts
  • 5 Empty Barbell Bench Press
  • 5 Push-ups
  • 5 Air Squats

Strength

Bench Press:

• 5 sets of 5 reps at 75% of your 1RM

Deadlift:

• 5 sets of 3 reps at 80% of your 1RM

Focus on maintaining strong form throughout the lifts, especially under fatigue.

Workout

MetCon: AMRAP in 15 minutes:

• 10 Deadlifts (155/105 lbs)
• 10 Push-ups
• 10 Box Jumps (24/20 inch)

Repeat the cycle as many times as possible within 15 minutes, maintaining good form throughout the exercises. Choose a weight that challenges you but allows for steady movement.

Summary

Today's workout focuses on building strength in the bench press and deadlift, followed by a high-intensity metcon that incorporates deadlifts with bodyweight and plyometric movements for a balanced session.