Wednesday, 14 December

WARM UP

Deadlift

Build to a 5 RM in 15 Mins

“Individual Quarterfinals 22.1”

For Time:

50 Dumbbell Walking Lunges

30 Handstand Push Ups

40 Front Rack Walking Lunges

20 Deficit Handstand Push Ups (3.5″/2″)

30 Overhead Walking Lunges

10 Strict Handstand Push Ups

Dumbbells LvL3/2/RX 50’s/35’s, Scaled 35’s/20’s

Additional Work:

• 10 Rope Climbs for Time (before)
• Running Intervals 5 Rounds (after)
  • 5 mins at moderate pace (85-90% effort)
  • 1 min rest
• 5 Sets on 2:00 (after)
  • 10 dumbbell benchpress
• 3 Sets on 2:00 (after)
  • 30 Barbell Floor Press