Warm-Up
4 Sets, Rotating Stations (8:00)
20 seconds @ Each Station
10 second transition
– Scapular Push-Ups
– Side Plank (Left)
– Side Plank (Right)
– Glute Bridge Hold

3 Deadlifts + 1 Banded Broad Jump, Building over 3-4 sets from 50% to 75% on the Bar
3 Bench Press + 2-3 Medball Chest Pass to the Floor, Building over 3-4 sets starting at 50% and building to 75% on the Barbell
*Make sure to talk through pairing up here and focus on ideal positions for the Deadlift and Bench Press

Every 2:00 x 12 Sets, Alternating Stations
Station 1: 3 Deadlifts + 3 Banded Broad Jumps
Station 2: 3 Bench Press + 5 Wall Ball Chest Press to Floor
Load @ 75-85% for Both Lifts
This will be 6 x 3 for both lifts

Goal: Complete all lifts @ the prescribed percentages and feel strong doing so. 
Stimulus: Absolute Strength
RPE: 6/10
Primary Objective: Increase loads on each set
Secondary Objective: Maintaining great form as the loads increase.

The workout today is a strength workout that allows us to hit these two lifts as a superset with very little interference between them. This will allow a good amount of rest time between them, which should have us feeling very good to hit the prescribed challenging loads. We are looking for you to start at 75% and increase on each set, finishing at 85%. Focus on good form and having the rep speed only slightly decrease as you get to the higher percentages.

PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold