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Warmup

1. General Warm-up (5-10 minutes):

• Jump Rope: 3 minutes
• Dynamic Stretches:
  • Arm Circles: 10 forward, 10 backward
  • Leg Swings: 10 per leg, front to back
  • Walking Lunges: 10 per leg

1. Strength-Specific Warm-up:

• Thoracic Spine Rotations: 10 each side
• Couch Stretch: 1 minute per side
• Band Pull-Aparts: 20 reps

1. Bench Press Warm-up Sets:

• Empty Bar x 10 reps
• Add light weight: 5 reps
• Moderate weight: 3 reps

Strength

1. Deadlift:

• 3 sets of 5 reps at 75% of your 1RM
• Rest 2-3 minutes between sets

1. Bench Press:

• 4 sets of 5 reps at 70-75% of your 1RM
• Rest 2 minutes between sets

Workout

Metcon

AMRAP 12 (As Many Rounds As Possible in 12 minutes):

• 5 Deadlifts (185/125 lbs, adjust as necessary)
• 10 Push-Ups
• 15 Box Jumps (24/20 inches)

Instructions:

• Choose a deadlift weight that is approximately 50% of your 1RM, ensuring good form throughout the workout.
• Push-ups should be strict and scaled as needed to maintain intensity.
• Step down from box jumps if necessary for safety.

Summary

• Focus on building strength in two key lifts: Deadlift and Bench Press.
• The Metcon is designed to complement the strength work by including deadlifts at a lighter weight with high-intensity bodyweight movements. Aim to maintain a steady pace throughout the AMRAP.