Warm Up
3 rounds
10 situps
10 pushups
10 lunges
Then 3 min bike, row or ski
STRENGTH
Sumo Deadlift
5-5-5-5-5
For the 5 working sets think; Light-Moderate-Moderate-Heavy-Heavy. Athlete can drop between reps if needed.
Workout
15 min AMRAP
20 deadlifts 225/155
30 hand release push ups
20 sumo deadlifts 225/155
30 handstand push ups
T1: modify push-ups and lighten the bar if need be
T2: as written
T3: no hand release push-ups. Handstand push-ups will follow both sets of deadlifts.