Warm-up:
Individual…
Row or Bike
Crossover Symmetry
12 Banded Good Mornings
Group…
10 Dislocates
10 Good Mornings
Samson Lunges Down
Inch Worms Back
5 Burpees
10 KB Goat Baggers
10 KB Goblet Squats
Review the workout and setup
Fitness:
For time:
21 deadlifts, 135 lb./95
21 hand-release push-ups
15 deadlifts, 135 lb./95
15 hand-release push-ups
9 deadlifts, 135 lb./95
9 hand-release push-ups
21 deadlifts, 185 lb./135
50-ft. bear crawl
15 deadlifts, 185 lb./135
50-ft. bear crawl
9 deadlifts, 185 lb./135
50-ft. bear crawl
Time cap: 9 min.
Performance:
For time:
21 deadlifts, 225 lb./155
21 handstand push-ups
15 deadlifts, 225 lb./155
15 handstand push-ups
9 deadlifts, 225 lb./155
9 handstand push-ups
21 deadlifts, 315 lb./205
50-ft. handstand walk
15 deadlifts, 315 lb./205
50-ft. handstand walk
9 deadlifts, 315 lb./205
50-ft. handstand walk
Time cap: 9 min.
Cash Out…
50 Calories on the bike not for time.
Mobility:
Banded Hamstrings
Roll Posterior and thoracic spine
LAX to shoulders/traps
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