Upper Lift

Full dynamic warmup

A. Band Pushups - 27, 16, 10 @ Blue Band
B. Chinups - 3 @ BW, 3x3 @ BW+30
C1. 1-Arm DB Shoulder Press (FG) - 5/side @ 40, 45, 50, 55
C2. Cable Row - 5 @ 150, 165, 180
D. DB Curls (FG) - 5 @ 2x40, 2x45
E. DB Curls- 18 @ 2x35

Lower Lift

Full dynamic warmup

A. Front Squat - 5 @ 135, 165, 185, 8 @ 205
B. 1-Leg RDL - 5/side @ 2x60, 2x70, 2x80
C. Pullthrough - 10 @ 160, 180, 200
D. Band Shoulder Walks - 2x2 Circles @ Blue Band

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 165, 185, 6 @ 205
B. DB Bench Press (FG) - 10, 6 @ 2x70
C. Chest-Supported Row - 4 @ 70, 80, 90
D. Hammer Curls (FG) - 5 @ 2x40, 2x45

Lower Lift

Full dynamic warmup

A. Sprints - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 10x2 @ 205
D. 1-Leg RDL - 5/side @ 2x65, 2x75, 2x85
E1. Shoulder Band Walks - 2x2
E2. Band Squat-to-Stand - 2x10

Upper Lift

Full dynamic warmup

A. Band Pushups - 24, 16, 14 @ Blue Band
B. Chinups - 3 @ BW, 4x3 @ BW+25
C1. 1-Arm DB Push Press (FG) - 3/side @ 60, 65, 70, 75
C2. Inverted Row - 4x6 @ BW

Bike

Full dynamic warmup

25 min @ 120-130 BPM
253 Cal

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 1 @ 295, 345, 395, 445
B. SSB Split Squat - 5/side @ 65, 155, 175, 195
C. Glute Bridge - 5 @ 135, 185, 235, 285

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 5 @ 175, 3 @ 195, 215
B. DB Bench Press (FG) - 9, 7 @ 2x75
C1. Chest-Supported Row - 4 @ 70, 80, 90
C2. Incline Reverse DB Fly (FG) - 5 @ 2x10, 2x12.5, 2x15
D. EZ Bar Curls (FG) - 5 @ 70, 80, 90

Lower Lift

Full dynamic warmup

A. Sprints - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 3 @ 185 6x2 @ 225
D. 1-Leg RDL - 5/side @ 2x60, 2x70, 2x80

Upper Lift

Full dynamic warmup

A. Band Pushups - 12, 10, 9 @ Blue+Red Band
B. Chinups - 4x5 @ BW
C1. 1-Arm DB Push Press (FG) - 3/side @ 55, 60, 65, 70
C2. Inverted Row - 4x6 @ BW

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 285, 315, 355
B. SSB Split Squat - 5/side @ 65, 155, 175, 185
C. Glute Bridge - 5 @ 135, 205, 255
D1. Side Bridge - 2x3x30s
D2. Band Walks - 2x30m

Tempo

Full dynamic warmup

18x80m (rest until 120bpm)
19:09
(barefoot)