Today’s strength pairing is about controlled upper-body volume and movement quality. The focus today is clean, balanced push and pull strength to support long-term shoulder health and Murph volume ahead.
This interval is about repeatable power and smart pacing. Each 2:00 work window starts with 20 deadlift, move efficiently, brace, breathe early, and avoid racing the first set. The 1:30 rest is full recovery, step away from the wall ball, control breathing, and reset. The goal is consistent wall ball numbers each round, not a big first round and a steep drop-off.
STRENGTH:
Pull Up 4×6
Gorilla Row 4×10
WORKOUT:
2:00 minutes on / 1:30 minute off x 4 Rounds
20 Deadlifts ( 95/65, Rx+ 135/95)
Max Wall Ball in remaining time
RECOVERY:
Couch Stretch
Cross-Body Shoulder Stretch