DESCRIPTION
Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
We'll alternate back and forth between these two movements for 16 rounds lasting 16 minutes
After a big day yesterday of upper body and squatting, we'll use different muscle groups today to balance things out
Because there is rest built in, the movements are simple, and we switch between muscle groups - we're looking to move for all 20 seconds each round
Your score will be the lowest number of reps at each movement added together
For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps

DOUBLE DUMBBELL DEADLIFTS
The dumbbell weight is designed to be on the lighter side
Touch one head of the dumbbells on the outside of the feet in the bottom of each rep
This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
Within the workout you should be able to hold on for all 20 seconds
Click Here for a demo video https://www.youtube.com/watch?v=42c4M-qS1-0&feature=youtu.be
If you have a barbell available and would like to use it, the prescribed weight would be (135/95)

On the 1:30 x 7
1 Set of Strict Handstand Push-ups

STIMULUS
DESCRIPTION
Week 3 of 3 in this progression
The goal is to slightly increase your score over previous attempts
Within each 90 second window, you'll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups
Double Dumbbell Strict Press
Push-ups

DESCRIPTION
Today's conditioning piece will train your handstand walking skills under midline fatigue
Between each set of AbMat Sit-ups and Dumbbell Deadlifts is a 25' Handstand Walk
You can set your Dumbbells and AbMat 25 feet apart so you are essentially handstand walking from station to station

DOUBLE DUMBBELL DEADLIFTS
The dumbbell weight we're using today would be heavier on some movements, but it is relatively light for the deadlift
Choose a weight that allows you to complete each round in 1-2 sets
Holding the bells on the outside of the body with a narrow stance, you'll tap on head of the dumbbell on the floor in the bottom of each rep

HANDSTAND WALK
Walking in 25' increments today for a grand total of 250'
Each 25 foot segment should take 30 seconds or less to complete
Adjust your distance or choose a variation that works within this time frame
STRATEGY
ABMAT SIT-UPS & DUMBBELL DEADLIFTS
The AbMat Sit-ups and relatively light deadlifts are lower skill movements, but they will fatigue nearly every part of the body for handstand walks
Adjust your pace on these two movements to maximize your abilities on your hands
If you know the handstand walks will present a big challenge, slow down your cycle time on sit-ups and break up the deadlifts more than you want to
This slower pace will enable you to approach the handstand walks under control, which can lead to better execution
If you're more confident in your handstand walking abilities, see if you can push the pace on these two movements

HANDSTAND WALK
The hardest part on handstand walks can sometimes be just starting the movement
Waiting for the perfect time is common, as this is a very high skill movement
Breaking the 25 feet into smaller chunks physically and mentally can help you get going soon after finishing the deadlifts and sit-ups
Rather than thinking of having to go 25 feet unbroken, just kick up and get 5-10 feet
Once you're up, you may feel like you can