TUESDAY 10-8-19


4 Rounds:

30 Single Unders

15 AbMat Sit-ups

5 Walkouts

Warmup Sets:

Take 3-4 Sets to Build to Opening 45% of 1RM

Tempo Deadlift

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift


• Although there is only 1 rep per set, the tempo is designed to be very slow and controlled

• Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground

• The slow tempo helps you focus on good back positioning and keeping the bar close to the body


5 Rounds of AMRAP 1:30:

25 Double Unders

6 Deadlifts (225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds


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