2 rounds for time:
10 deadlifts, 315/205 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95/65 lb.
Time cap: 20 minutes
2 rounds for time:
10 deadlifts, 315/205 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95/65 lb.
Time cap: 20 minutes
On the 2 mins x 20
1. DB flat bench press for 12 reps + 15 strict pull ups
2. 1 min plank + 30 sec hollow body hold
3. Single arm heavy rows 12 reps per side (same weight as last week)
4. L-sit parallette hold for 20 sec + 12 per side DB bicep curls alternating