Friday
A. Take 12-15 min to complete 4 sets of the following:
A1. Banded tricep pushdowns x 30
A2. DB bench press x 10
A3. SA KB bent over row @20X1 x 10/arm
B. 9 min AMRAP
225#,155#
3 handstand push-ups, 6 deadlifts
6 handstand push-ups, 6 deadlifts
9 handstand push-ups, 6 deadlifts
12 handstand push-ups, 9 deadlifts
15 handstand push-ups, 9 deadlifts
18 handstand push-ups, 9 deadlifts
21 handstand push-ups, 12 deadlifts
24 handstand push-ups, 12 deadlifts
27 handstand push-ups, 12 deadlifts
Continue adding 3 handstand push-ups every round and 3 deadlifts every 3 rounds
Masters 7:15am
A. From rack
5 back squats x 4 sets, build to 5-rep max (RPE) with good form
B. 8 min AMRAP 10 SDHP 10 burpees 30 single unders