Banded warm-up | 4:00
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (right)
20 banded side steps (left)
Dynamic warm-up | 6:00
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
– INTERMEDIATE –
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
– BEGINNER –
15-12-9 reps for time:
Deadlifts (55/75 lb)
DB shoulder presses (15/20 lb)
– MASTERS 55+ –
For time:
21-15-9
Deadlifts (125/185 lb)
Double-DB push presses (20/35 lb)
Post-workout accessory
4 sets:
:20 hollow rocks
:10 rest
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME –
For time:
42 DB deadlifts (35/50 lb)
21 pike push-ups
30 DB deadlifts
15 pike push-ups
18 DB deadlifts
9 pike push-ups
– Use two dumbbells.
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