Warm Up
Row 2 minutes (No Straps)
Then, 2 Rounds: (PVC only)
- Dislocate x10
- Good Morning x 10
- Thruster x 10
Workout of the Day
A. Handstand Push Up/Walking practice – 10 minutes
B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
- Set 1 – 8 reps @ 60% of 1RM
- Set 2 – 8 reps @ 65%
- Set 3 – 8 reps @ 70%
- Set 4 – 6 reps @ 75%
- Set 5 – 4 reps @ 80%
Rest 2 minutes between
C. Complete Rounds of 15, 12, and 9 reps of:
- Deadlift @ 60-65% of 1RM
- Handstand Push Up
GPP
A. Perform 10 Wall Walks – Not for time
B. 4 Sets:
- Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
- 100-Foot Suitcase Carry (Left)
Rest 60 seconds
- Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
- 100-Foot Suitcase Carry (Right)
Rest 60 seconds
C. Complete rounds of 15, 12, and 9 of:
- Deadlift
- DB Push Press