Tuesday, June 14th, 2022

warm-up (15 minutes)

every 3 minutes on the minute x 4 rounds
8 DB row to overhead press
16 walking lunges
6 DB romanian deadlifts
3 high jumps
PVC strict press demo and form check (3 minutes)
PVC strict press x 3-5 reps

STRICT PRESS

every 1:25 minutes on the minute x 4 rounds
strict press x 6 reps build weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max.
PULL UPS
Every minute on the minute x 10 rounds
weighted pull-up x 3-5 reps

AMRAP x 13 minutes

5 sand bag deadlifts
5 pull-ups
10 box jumps
10 sand bag deadlifts
5 pull-ups
10 box jumps
15 sand bag deadlifts
5 pull-ups
10 box jumps
20 sand bag deadlifts
5 pull-ups
10 box jumps
25 sand bag deadlifts
5 pull-ups
10 box jumps
30 sand bag deadlifts
5 pull-ups
10 box jumps

*The workload on the low back is going to be large. Break up the deadlifts as you need to, so you can keep the rests short. Pick a steady pace through the box jumps and pull-up variation