A) E3MOM x 21 min – Deadlift

Set 1 – 10 @ 55%

Set 2 – 7 @ 65%

Set 3 – 5 @ 75%

Set 4 – 3 @ 85%

Set 5 – 2 @ 90%

Set 6 – 1 @ 95%

Set 7 – 1 @ 100+%

*Perform set 8 if needed.

 

B) 3 rounds not for time:

– 1 lap reverse sled drag (heavy but constant)

– bent over DB row x 10-12/side @ 20X1

– 45-60 sec freestanding handstand hold (use wall and work on balance points)

– 15-20 bent over rear delt flys with 5#+/hand @ 2111