Push/Pull

25-min

2 sets:

  • 3-5 negative pull ups
  • 5-7 deficit/negative push ups
  • 8 each s/l deadlift

3×5: bench press (rpe 5)

  • rest 1-1:30 between sets

3×5: deadlift (rpe 5)

  • rest 1-1:30 between set

12-min amrap

  • 10 pull ups
  • 20 push ups
  • 30 air squats

optional cash-out:

3-6-9-12-15

  • cal ski
  • cal bike

“or”

  • 1-mile run

floTOTAL (3:30pm-6pm)

3 rm

  • back squat
  • bench press
  • deadlift

2-3 warm up sets w/light weight

*get comfortable in position*

Goal- 90%+ for each lift

increase your overall total

should take 1-3 heavy sets

suggested loading (build up)

3 reps @50-60%

3 reps @60-70%

3 reps @70-80%

heavy sets (working sets)

1st set @85-90%

2nd set @100%

3rd set @105%+