E2MOM, done as a superset:

A1) Deadlift
Sets: 4
Reps: 8
Load: 70%
Tempo: 2.0.1
Rest: minimal 

A2) Bench Press
Sets: 4
Reps: 5
Load: 80%
Tempo: 2.0.1
Rest: 2 minutes 

B1) 7 RFT
2-4-6-8-6-4-2 Atlas stone ground-to-shoulder (alternate shoulders)
100m prowler sled push (7/10 RPE for weight)

C1) Trap 3 Raise
Sets: 3
Reps: 10
Rest: 45-60

 

 

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