FRIDAY LIFT

Warm-Up

2 Sets, For Quality

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

:30 second Dead-Bugs

:30 second Bird-Dogs

15 Banded Pull Aparts

12 Banded Face Pulls

:20/:20 second Banded Front Rack Stretch

Then..

Get to Working Loads on Deadlift and Bench Press

Strength Superset

Every 3:30 x 4 Sets

10 Bench Press @ 55-60%

12 Deadlifts @ 50-55%

% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

Conditioning

AMRAP 15

30 Double-Unders, 300/250m Ski

30 Double-Unders, 3 Rounds of “The Chief”:

“The Chief”

3 Power Cleans 60/40

6 Push-Ups

9  Air Squats