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Warmup

1. General Warm-up:

• 5 minutes of light jogging or rowing to increase blood flow.

1. Dynamic Stretches:

• Arm Circles: 30 seconds forward, 30 seconds backward
• Leg Swings: 10 each leg, front-to-back & side-to-side
• Hip Circles: 10 in each direction
• Walking Lunges: 10 per leg

1. Mobility Drills:

• Thoracic Spine Twist: 10 each side
• Cat-Cow Stretch: 10 reps
• Thread the Needle: 10 each side
• Wrist Mobilizations: 1 minute

Strength

1. Deadlift:

• Warm-up Sets: 5 reps @ 40%, 5 reps @ 50%, 3 reps @ 60%
• Working Sets: 5 sets of 5 reps @ 70-75% of 1RM

1. Bench Press:

• Warm-up Sets: 5 reps @ 40%, 5 reps @ 50%, 3 reps @ 60%
• Working Sets: 5 sets of 5 reps @ 70-75% of 1RM

Workout

AMRAP 15 minutes (As Many Rounds As Possible)

1. Deadlift: 10 reps @ 60% of 1RM
2. Push-Ups: 15 reps
3. Box Jump Overs: 12 reps (24"/20")
4. Pull-Up: 8 reps

Summary

Today's focus is on building strength with the deadlift and bench press. The metcon blends complementary movements with these strength patterns, ensuring a challenging and balanced workout. Complete as many rounds as possible of deadlifts, push-ups, box jump overs, and pull-ups within 15 minutes.