Deadlift 5×1 at 80% 1RM
1 Deadlift x 5 sets @80-90% of 1RM
Strict Deficit Handstand Push Ups 5x Max Rep
50% reps of Max Unbroken Reps (SHSPU)
The prescribed deficit is 4” for men and 2” for women.
Strict Handstand Push-up
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Dumbbell Shoulder Press
200/160 Assault Bike Calories
125 Synchronized Air Squats
Teams of 2
200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)
125 Synchro Air Squats
* Split Bike calories as needed *
STIMULUS and GOALS
Stimulus today is moderate to high intensity. Athletes should look at completing bikes in sets that will allow for intensity to be kept up and completing squats in either quick, fast sets or moderately-paced, larger sets.
Communicate with each other and remind athletes not to bury their partners.