WARM UP
3 rounds:
10 hip bridges
10 GHD hip extensions
10 push ups on loaded barbell
SKILL
Bench press
5 x 5
Deadlift
5 x 5
*Perform as superset. Establish heaviest set for each movement.
WORKOUT OF THE DAY
For time:
800 meter run
1000 meter row
1000 meter ski
1.5 mile assault bike or 2000 meter C2 bike
*Coach athletes to push about 70% on the run and build effort level about 10% per machine.