5 Deadlifts, pick load

* Every 2 mins for 10 mins.

70% of heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Deadlift is always a scary lift to go heavy on, so please ensure athletes are cautious of form.

For time:

15/12 Air Bike Calories

15 Deadlifts, 155/105 lbs

15 Strict Handstand Push-ups

12/9 Air Bike Calories

12 Deadlifts, 155/105 lbs

12 Strict Handstand Push-ups

9/7 Air Bike Calories

9 Deadlifts, 155/105 lbs

9 Strict Handstand Push-ups

6/5 Air Bike Calories

6 Deadlifts, 155/105 lbs

6 Strict Handstand Push-ups

Target time: sub 7 minutes
Time cap: 10 minutes
Large Class Target time: 11-13 minutes
Large Class Time cap: 15 minutes

Stimulus is moderate-high, sustainable intensity across all sets and rounds. Athletes will be most challenged with SHSPU and should plan to break these reps up early so they donโ€™t get trapped into burning out in later rounds.

The bike and deadlift are the areas where athletes can not slack off too much. After the first round or two, we should see pacing and tempo steadily increase until the end.