Warmup Flow
1:30 Machine Choice
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10 Alternating Scorpions
10 Alternating Iron Cross Stretch
5 Down Dog to Up Dog
10 Down Dog Toe Touches
:30 Glute Bridge Hold
1 Set> For Quality
8 Barbell Romanian Deadlifts
8 Barbell Strict Press
:20 Barbell Overhead Hold
8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
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Then Load to Working Weights on the Bar
Bench Press
Every 2:00 x 5 Sets
Set 1: 10 @ 65%
Set 2: 8 @ 70%
Set 3: 8 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
% of Bench Press
Conditioning
16:00 EMOM
Minute 1: 14/10 Cal Echo Bike or 10/7
Minute 2: 10 Deadlifts @ 60% 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Score: Deadlift Load / Completion
Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.
Stimulus: Aerobic strength and muscular endurance
RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.
Primary Objective: Build sustainable aerobic strength and local muscular endurance. Reinforce technical proficiency in moderate-load deadlifts under fatigue.
Secondary Objective: Develop breathing efficiency during high-output transitions + build tricep and chest endurance through volume based pressing.
