Buy In: Remove sleeves. Row 500/Run Terminal Loop. 1x10: dumbbell external rotation, bridge, side-lying bridge, back extensions. 10 minutes of bench prep and deadlift prep (total)
On the top of the minute complete 3 reps. Team up with a lifter of equal strength. One of you will begin with the deadlift, the other with the bench. Alternate between the two movements, staying with the same loading for 8 sets of each. Recommended loading is 80-85% of 1RM.
Finisher- 2 sets dead hang pull ups max reps. 100 meter sled push.