Warmup

2 Rounds:

200 Meter Jog

20 Double-Unders

100 Meter Run (a little faster now)

10 Double-Unders

1:00 Thoracic Opener (Barbell) use med ball & dowel – Video

10 1 legged deadlift / each

10 Barbell Strict Presses

1:00 Wrist Stretches on Box – Video

10 Barbell Push Presses

**Shoulder band work **

Deadlift stamina

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Strict HSPU

Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.

If we are not completing strict handstand pushups today, let’s adjust to regular pushups with tomorrow in mind. Tomorrow we’ll be going overhead with barbells, leaving an estimated 30% of our max pushups a great option for today.

Wod 25 min cap

3 Rounds:

800 Meter Run

80 Double-Unders

21 Push Presses

Barbell Pounds – 115/85

Barbell Kilos – 52/38