General Prep
2 Sets: For Quality
200m Run
10-15 Glute Bridge Banded Pull Aparts
10 Deep Lunge Mountain Climbers
:15 Dead Hang + :15 Active Hang From Pull-Up Bar
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
3 Bench Press @ 60-65%
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Then Load to Working Weights on the Bar
Bench Press
Every 2:30 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 80%
Focus: Tempo-controlled descent and tight scapular setup.
Conditioning
14:00 AMRAP
7 Deadlift @ 60%
7 Shuttle Runs
7/5 Strict Pull-Ups
40m Farmers Carry
7 Lateral Barbell Burpees
Shuttle Run: 8/8m
Farmers Carry: 24/16kg
Score = Rounds + Reps
Goal: 5-6 Rounds
Stimulus: Full-body stamina with a focus on grip and aerobic repeatability under moderate fatigue.
RPE: 8/10
Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.
Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.
