Workout of the Day

Fitness

A. Three sets, not for time, of:
20m Handstand Walk OR 15-45 sec Wall Facing Handstand
Deadlift Warm-Up

B. In teams of 2, complete, for time:
20 Handstand Pushups OR 30 Pushups
-then-
3 rounds for time of:
400m Run
30 Burpees (over your partner)
30 Deadlifts (185/125lbs)
-then-
20 Handstand Pushups OR 30 Pushups
*20 minute time cap. 

 

Competition

A. Bench Press @ 41X1, 5 sets of 3-5 reps; rest 4+ minutes
*Start at sets of 5 and let weight dictate reps. 

B. Muscle-Ups, 5 sets of 5 reps; rest 3 minutes
*Weight if needed. 
**Perform a 20m HS Walk during rest. 

C. In teams of 2, complete, for time:
40 Handstand Pushups
-then-
3 rounds for time of:
400m Run
30 Burpees (over your partner)
30 Deadlifts (255/175lbs)
-then-
40 Handstand Pushups
*20 minute time cap. 

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