Friday, 26 September 2025

Strength: Deadlift 5-3-1-5-3-1

Deadlift (Wave 4):

Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)

Post-strength: 3 Sets of 12 Dumbbell Floor Press

Conditioning:

AMRAP 2:

12 Box Jump Overs (30"/24")

8 Deadlifts (225/155)

Max Strict Handstand Push Ups

- Rest 1:00 between sets

* Repeat until 50 Strict Handstand Push Ups are accumulated, score is total clock time

- Time cap: 16 mins (5.5 rounds)