1 round::30 band pull-aparts10 hand-release push-ups10 kettlebell deadlifts:15-:30 handstand hold or pike handstand hold10 kettlebell deadlifts:30 band pull-aparts- Rest :10 between movements.
Pre-workoutEMOM 6:3-5 handstand push-ups or scaled variation
- RX -3 rounds for time with a partner:50 KB sumo deadlift high pulls (35/53 lb)40 toes-to-bars30 handstand push-ups- One partner works at a time; share work as desired.
- INTERMEDIATE -3 rounds for time with a partner:40 KB sumo deadlift high pulls (26/35 lb)30 toes-above-shoulder20 handstand push-ups- One partner works at a time; share work as desired.
- BEGINNER -3 rounds for time with a partner:40 KB sumo deadlift high pulls (18/26 lb)30 knees-above-hips20 dumbbell shoulder presses (15/20 lb)- One partner works at a time; share work as desired.
- MASTERS 55+ - 3 rounds for time with a partner:50 single-KB sumo deadlift high pulls (26/35 lb)40 toes-to-bars30 double-KB shoulder presses (26/35 lb)- One partner works at a time; share work as desired.
2 sets::30 double-forearm stretch1:00 seated pike stretch
3 rounds for time with a partner:50 single-arm DB sumo deadlift high pulls (35/50 lb)50 v-ups30 handstand push-ups- One partner works at a time; share work as desired.
3 sets:12 close-grip bench presses1:00 sandbag hold at the chest (100/150 lb)
- Increase the loading on the close grip bench as you are able. Use a weight that you can complete 12 reps in two sets or less.- For the sandbag hold, use a challenging load that you can hold for the entire minute. If you don't have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.- Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.- Rest as needed between sets.