Warmup:
A1. Hand Stand Walk - 5’
Skill development: 5’ work, plank on parallets
GIMNASTIC PUSHING (courtesy of Harry Palley)
A. STRICT HSPU
3 Rounds:
Set #1 – 22% of Benchmark HSPU
Set #2 – 18% of Benchmark HSPU
Set #3 – 14% of Benchmark HSPU
2:00 Rest
STRENGTH
B. DEADLIFT
In 10’ find 3MAV
CONDITIONING
C1. ”MIXED FEELINGS"
“On the 4:00” x 5SET: 15 Toes to Bar 15 Deadlifts (205/145)
15/12 Calorie Assault Bike
C2. RUN&DRAG
5 Rounds For Time:
300 Meter Run + 100 Meter Sled Drag (2/3 Bodyweight)
Work:Rest 1:1
ACCESSORY
D1. Bulgarian Deadlift Tempo 2020 - 6-8 reps x 3sets
D2. 1’ Rverse Plank Glute Bridge Hold x 3sets - 30” rest