CrossFit and Personal Training

3 Rounds:

• 10 burpee broad jumps
• 10 air squats with a 3 sec pause at parallel
• 10 empty bar deadlifts

• Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
• Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
• Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

**After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

On the 4:00 x 4 Sets:

• 30m Walking Lunge (cones will be set at 15m)
• 15 Deadlifts (185/125)
• 15/10 Calorie Assault Bike (or 15m gym length sprints x 6)

d) ACCESSORY:

3 Sets:

• 10 DB bench presses

Directly into…

• Max Effort Push-ups

Rest as needed following push-ups.