Workout of the day Workout
Warm up
3 rounds
1:30 ergo
10+10 suitcase deadlifts with 1 KB
5 inch worm
1/2 wall climb or HS hold x 20-30hold
Wod 1
Handstand Push up skill training for 5-10 minutes. Do 2 sets of 6-8 reps.
Build to 50% of 1 rm deadlift. 3x8 reps add weight each (20,30,40%)
set.
Wod 2
2 rounds
8 deadlifts @50%
16 kipping HSPU or Strict push ups
rest 2 min
2 rounds
6 deadlifts @60%
12 Kipping Hspu
rest 2 min
2 rounds
4 deadlifts @70%
8 Kipping hspu
If you do push ups instead of hspu, make them that challenging to yourself that you need to break sets 1-3 times. So you might actually get some out of it.
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