DME - 5RM Bench Press & Deadlift Heavy Single
20 minutes to build to Heavy in both lifts. Aim for 80%+ on 5RM Bench and 90%+ on Deadlift Single.
4 bars set up for each lift. Divide intro groups based on strength.
Suggested Rep Scheme
1:00 on, :30 off for 9:00 (3 rounds)
A) 10 Russian Swings + 10 American Swings + 10 Goblet Squats 55/35 lbs
B) :30 Pullups + :30 Dips
A) Decrease KB Weight
B) :30 Ring Rows + :30 Hand Release Pushups
B) Max Muscleups
Score = Total Reps