Friday – 9/30/16

A. Deadlift x 15 reps , Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps or L-Seated DB Press x 10-15reps

-Rest 2 minutes

Deadlift x 10 reps, Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

-Rest 2 minutes

Deadlift x 5 reps, Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

 

*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

*If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set and stay with that weight for remainder of workout

 

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Front Rack Alternating Reverse Lunges (115/75 lbs) or Reverse DB Lunges (40/25 lbs)

10 Push Press (115/75 lbs) or DB Push Press (40/25 lbs )

– Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

-Weight must be the same for both parts. If you chose DB’s for the reverse lunges you must use DB’s for push press’s.