5 Bench Press, pick load

* Every 2 mins for 10 mins.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay pressed back against the bench while feet stay in contact with the floor.

Complete as many rounds as possible in 15 mins of:

10 Shuttle Runs, 50 ft

5 Wall Walks

10 Shuttle Runs, 50 ft

15 Deadlifts, 185/125 lbs

Target number of Rounds: 4 +Rounds
Minimum number of Rounds before scaling: 3.5 rounds

Workout is scored by rounds + reps. Stimulus is moderate intensity across workout. Athletes should pace shuttle runs in a way that allows them to push the pace on wall walks and deadlifts.

We want to stay loose on the runs to somewhat recover so we donโ€™t see athletes burning out.