RESCUE STRENGTH

STRENGTH

Warm Up: 4 Rounds of
12x Air Squats
8x Dead Lifts @ 95lbs, 115lbs, 135lbs, 155lbs
8x Push Ups
Hip Swivel Stretch

1) Find Dead Lift 1 Rep Max

2) 6 Rounds of
2x Dead Lift @ 85% of 1 RM
6x Inverted Rows
Pigeon Stretch

3) 5 Rounds of
6x Bench Press - increase weight each round until you reach a weight were 6 reps is hard but doable
6x Inverted Rows
2x Scarecrow Shoulder mobility

4) 5 Rounds of
6 Sand Bag Get Ups - 3 each arm, 6 total @ 80 lbs
6 MB Chest Pass and Chase - Throw the MB with a chest pass, sprint after it and repeat
8 Superman Extensions

For our Deployed Dumbbell Crew: Skip the Dead lift max and the 6 rounds of 2x Deadlifts, use 5 Rounds of 6x DB RDLs instead.