Deadlift
4x6@75%
“Floor It”
On the 4:00 x 4:
100′ Walking Lunge
15 Deadlifts (185/135)
21/15 Calorie Bike
Regional Weeks 1&2
1. Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
2. Conditioning
On the 4:00 x 4 Sets:
100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)
15 Deadlifts (205/145)
15/10 Calorie Assault Bike
3. Body Armor
3 Sets:
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.
Regional Week 3
1. Active Recovery
On the Minute x 20 (5 Rounds):
Station 1 – :50 Seconds Light Bike
Station 2 – :50 Seconds Light Air Runner
Station 3 – :50 Seconds Light Row
Station 4 – 15 GHD Sit-Ups
3 Rounds For Time:
20 Calorie Assault Bike
30 KB Swings
40 Air Squats
