Friday March 16th

Friday March 16th

Warm Up
3 sets:
10 cal row/ski
10 box step ups
10 single arm DB press @light load
2 min seated forward fold – athletes can prop up their bums on abmats or wallballs if they aren’t flexible enough to get into a forward fold. The legs go as wide as possible.

Strength
8 min to build up to a medium weighted 5 rep deadlift
8 min HSPU technique work and go over the hand release push-up sub option.

Conditioning
A.
“18.4”
Rx
For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts,
15 handstand push-ups
9 deadlifts,
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts,
50-ft. handstand walk
9 deadlifts,
50-ft. handstand walk

Time cap: 9 min.

Scaled
21 deadlifts, 135/95
21 hand-release push-ups
15 deadlifts,
15 hand-release push-ups
9 deadlifts,
9 hand-release push-ups
21 deadlifts, 185/135
50-ft. bear crawl
15 deadlifts, 185
50-ft. bear crawl
9 deadlifts, 185
50-ft. bear crawl

B. (rest 5 min after 18.4)
Partner Row sprints
5 sets of 1 min sprints
the clock does not stop. Athletes must switch each minute.
*Part B Conditioning is time permitting.