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WARM UP: 2 rounds
2 min any machine
10 Squats
10 Alt Leg V-Ups
10 Push Ups with Alt Shoulder Tap
10 sec hang or 10 kip swings
Strength: Sumo Deadlift
5-4-3-2-1
*Use the dead stop method. This means bringing bar back down under control and reseting at the bottom before the next rep.
Workout: 3 rounds
21 KB Swings 70/53
21 Handstand Push ups
1 Mile bike or 750 m row
T1: modify as needed(try doing the T2 KB but do Russian Swings)
T2: as written
T3: First round swings and hspu must be unbroken
*17 min cap
Extra:
5 rounds
50 ft HSW
15 Deadlifts 225/155
15 TTB