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|a) WARM UP:
- 10 burpee broad jumps
- 10 air squats with a 3 sec pause at parallel
- 10 empty bar deadlifts
|b) STRENGTH: Deadlift + Strict Handstand Push-ups
- 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)
Rest as needed following push-ups.
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