A. Warm Up
10-12 minutes of movement flow and hamstring mobility.
B1. Deadlift (5,4,3,2,1)
Start the set of 5 around your 75% 1rm and build each round. If you feel good, go for it. Rest 60s before moving to the bench press (B2)
B2. Bench Press (5,4,3,2,1)
*Use spotters if going for a 1 rep max. Rest 60s before going back to deadlift. This is 5 rounds of work.
C. Metcon (Weight)
Every 3 minutes for 15:
10 Renegade Rows
10 Alt DB Snatches
10 Cals On Bike or Rower
no rx or rx+ today, just go by feel.