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Components

Metcon

Deadlift

Strict Handstand Push up

Settings

Workout

Teens - Thu, Jun 29

Warm-up

Tabata Bike (8 sets)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

Metcon (Time)

3 rounds:
12/10 Calorie Assault Bike
15 toes-to-bars
75ft 2x50/35 Farmers Carry

Deadlift

Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

* Rest as needed between sets *

Strict Handstand Push up (Strict Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU))

Want to see some of these movements in action? Check out our .