Warm Up: Thoracic Iso Holds
Followed by…
Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3
Then…
Strength: Deadlift x 15 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps
Workout:
4 Rounds of 2 minute AMRAP Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps 10 Push Press (60Kg/40Kg) Rest 2 minutes between sets
Postworkout:
15 minutes of
8 Straight deadlifts
8 Hex squats
15 Leg bandy extensions
15 leg bandy curls
Rest 1 minute between rounds