Warm Up
Movement Prep/Activation:
10:00 AMRAP
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 empty bar Shoulder Press
5 empty bar Deadlifts
10-second Handstand Hold
Workout Prep:
3 sets
3 Deadlifts (build in weight)
3 HSPU or Pike Push Ups
25ft Handstand Walk or 2 Wall Walks
Shoulder Press 4×5
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
Open 18.4/20.3 – FREEDOM (RX)
21-15-9
Deadlifts (225/155)
21-15-9
Handstand Push Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
INDEPENDENCE:
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2:00 Low Back Foam Roll
2 Sets
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between sets.