Strength
Bench Press
-5 sets x 1 reps @ 90% 1RM Bench Press
*Complete a set every 2 minutes, on the minute for 10 minutes *
Deadlift
-5 sets x 1 reps @ 90% 1RM Deadlift
*Complete a set every 2 minutes, on the minute for 10 minutes *
*Have athletes partner up to spot on bench press and complete both movements within the same 2-minute window
Conditioning
“Red Wing”
For time:
30-20-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs
OR
30-20-10
Dumbbell Thrusters (50s/35s)
20-15-5
Strict Pull-ups