Recommended Warm Up (15 Minutes):

1:00 Row (No Footstraps)

15 Goodmornings (pvc)

1:00 Row

5 Inchworms + 3 Push Ups

1:00 Row

1:00 Squat Hold



For Time:


Deadlift (225/155#)

Handstand Push Ups


*This is a fast workout for most people.  Pick a weight on the deadlifts so you can at least hit a set of 10 to start.  Allow 12-15 minutes at the end of class to do this.  Scale Accordingly to finish in 12 minutes or less.


Scaling Options:

Handstand Push Ups à 2x Push Ups


Squat Clean (25 Minutes)

2 Rep Max


*You should have a good amount of time for this today.  Hit a heavy double.  Drop the bar between reps.  Focus on footwork.  Both reps should look the same.

Skill Work