ATHLETE & COMPETITOR

A. Deadlift 1RM

B. “Friday Night Pump”
4-5 Rounds, not for time, but as a Giant set:
8-12 DB Bench Press*
5-15 Pushups, Clapping Pushups, or Incline Pushups to Bench**
0:10-0:15 Bike Sprint
Rest 1:00

*Excellent form is expected on these–Perform with control, NOT as fast as possible!
**Full lockout of the arms and chest makes physical contact with ground or bench