Warm-up

• 2:00 Row
• 20 PVC Pass throughs
• 5 Inch Worms + 2 Push Ups
• 1:30 Row
• 15 PVC Pass throughs
• 0:30 HS Hold
• 1:00 Row
• 10 PVC Pass throughs
• 10 DB Strict Press (light DB each arm)

Re-Test 1:

• A single set of Handstand Push-ups for max reps.
• Movement of the month RE-TEST.
• Strict or kipping or max push ups depending on what you did at the beginning of the month.

Test 2:

• Deadlift 5-3-2-1-1-1
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

New movement of the month test. Find a heavy single DEADLIFT. Work on position and quality FIRST overload.

METCON:

• 10 rounds for time of:
  • 3 Deadlifts, 225/155 lbs
  • 3 Bar Facing Burpees

Quick burner.

Quality work:

• 3 rounds for quality of:
  • 20 Banded Tricep Extensions
  • 10 Dumbbell Curls, pick load
  • 20 Narrow Grip Push-ups

Work for quality here, two DBs for the curls and try to pause at the top of the push ups.