Deficit Deadlift 5×2 at 75% 1RM
2 inch deficit
Strict Handstand Push-ups 5x max rep
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
Scaling Options
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Pike Push-ups
Push-ups
Dumbbell Shoulder Press
Complete as many rounds as possible in 16 mins of:
15 Synchronized Dumbbell Shoulder To Overhead (Left)s, 50/35 lbs
15 Synchronized Dumbbell Shoulder To Overhead (Right)s, 50/35 lbs
Run, 200 m
15/12 Row Calories
Teams of 2
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Synchro Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
P1: 200m Run
P2: 15/12 Calorie Row
*Switch at completion
STIMULUS and GOALS
The stimulus is moderate intensity. Pacing should allow teams to continue moving throughout the workout without excessive rest. Once the synchro dumbbell shoulder to overhead movement is complete, one partner starts the run, and the other on the rower. Once each partner has finished, they will switch before moving on to the next round.
Athletes should aim to keep consistent round times so they have an end goal.
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