Activation
3 rounds for quality:
2:00 on Any Machine
5 Inch Worms
5 Pike Push Ups
10 Back Extensions
10 Reverse Lunges
Gymnastics
20 minutes to work through:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Strict Pull Ups
*After each set perform 1-3 Reps of a Moderate to Heavy Deadlift*
Metcon
“18.4”
For time:
21 Deadlifts (225lbs/155lbs)
21 Handstand Push Ups
15 Deadlifts (225lbs/155lbs)
15 Handstand Push Ups
9 Deadlifts (225lbs/155lbs)
9 Handstand Push Ups
21 Deadlifts (315lbs/205lbs)
50ft Handstand Walk
15 Deadlifts (315lbs/205lbs)
50ft Handstand Walk
9 Deadlifts (315lbs/205lbs)
50ft Handstand Walk
TIME CAP – 9:00
Modifications
Deadlifts
Modify Weights to:
(135lbs/95lbs)
(185lbs/135lbs)
Handstand Push Ups
-Hand Release Push Up
-Pike Push Ups
Handstand Walk
-Bear Crawl (hips above shoulders)
