“Warm Up:
2 min Jog or Row
10 Inch worms
10 each side Single Leg Deadlifts
10 each side Donkey Kicks
10 each side Samson Lunge
2 Rounds:
5 Tempo Deadlifts (5 sec down, 5 sec up) with Barbell
15 sec Handstand Hold

Work Up in weight slowly to the weight for workout

WOD:
For Time
45 Deadlift 225/155 (Don’t exceed 65% of Deadlift)
45 Handstand Push-up
Split however

Cool Down:
1 min each side Couch Stretch
1 min Foward Fold
1 min each side Shoulder Opener against wall”

no Equipment
“Warm Up:
-Tabata (20 sec work: 10 sec rest)
High Knees in place

– 10 Scorpion Stretch
10 inch worms
10 Tricep Stretch and Lean
10 sec Handstand Hold
2 Rounds:
10 sec Handstand Hold
5 Push Ups
5 Chair Dips

WOD:
Home “”JT””
For Time:
21-15-9
Handstand Push Ups
Chair Dips
Push Ups

Cool Down:
1 min each side Shoulder Opener on wall
1 min each side Figure 4 stretch
1 min each side Couch Stretch”