Wednesday 112217

WARM UP
Dynamic Stretch
+
2 RNFT of:
15 Burpees
15 Kettlebell Swings
15-second Handstand Hold

SKILL
Handstand Push-ups (10 mins)

PRIMER
Deadlifts
4-5 sets of 5 reps,
Build to opening workout weight.

Establish weight for all sets
Loading Guide:
Set of 10 – 70-75%
Set of 8 – 75-80%
Set of 6 – 80-85%
Set of 4 – 85-90%
Set of 2 – 90-95%

MET-CON
171121C
10-8-6-4-2 reps for time of:
Deadlifts (increase each round)
Handstand Push-ups

*the goal is to perform each set of the Deadlifts UNBROKEN with as much weight as possible.
**the deadlifts increase in weight each set.

COOL DOWN
5-minutes easy bike/rower
or
1:00 Cobra Stretch
1:00 Straddle Forward Stretch
1:00 Extended Leg Spine Twist (L/R)