Warm-Up

2 Sets, For Quality
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
:30 second Dead-Bugs
:30 second Bird-Dogs
15 Banded Pull Aparts
12 Banded Face Pulls
Then..
Get to Working Loads on Deadlift and Bench Press

Strength Superset
Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

For Reps:
8:00 AMRAP
3-6-9-12…
Burpee Pull-Ups
Shoulder to Overhead
Barbell: 135/95lbs (61/43kg)

Level 2:
Barbell: 95/65lb, 43/30kg
Level 1:
8:00 AMRAP
3-6-9-12…
Burpee Jumping Pull-Ups
Shoulder to Overhead

Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.

Optional Accessories

Part A:

5 Sets

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Right

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Left

-then-

Part B:

5:00 Tabata (:20 On/:10 Off)

Station 1 – Dual Dumbbell Hammer Curls, ModerateStation 2 – Dual Dumbbell Tricep Kickbacks, Moderate