April 6, 2019 – Competition

A.
Four sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Thrusters (95/65 lbs)
Minute 3: 15/12 Calorie Assault Bike

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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