Build to a moderate set of 3
On the 4:00 x 4:
100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Bike/Row OR 200mRun
*Fitness – 155/105
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.
3. Body Armor
Max Effort Bodyweight Bench Press
Max Effort Push-ups
Rest as needed following push-ups.