WARM-UP

Banded Shoulders + Glutes

-into- 8:00 Amrap:

• 30-second Row
• 5 Deadlifts (empty bar – build across sets)
• 5 Single Arm Dumbbell Bench (each)
• 5 Push Ups

STRENGTH

5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM)

WORKOUT PREP

2 sets:

• 5/4 Calorie Erg
• 5 Bench Press (build in weight)
• 5 Push Ups

“COACH  BEARD”

FIRE

2 sets x 3:00 Amrap:

• 30/24 Calorie Erg (Row)
• Max Bench Press (50/35)
• -rest 1:00-

2 sets x 3:00 Amrap:

• 30/24 Calorie Erg (Row)
• Max Push Ups
• -rest 1:00-

WATER

• 24/18 Calorie
• 45/30kg

EARTH

• 20/16 Calorie
• Dumbbell Bench Press (light)
• Bar Push Ups