STRENGTH:

Traditional or Trap Bar Deadlift

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 2 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 2 @ 92% of two Rep.

CONDITIONING

100Ft Handstand Walk

50 Double Unders

100M Run

75 Ft Handstand Walk

50 Double Unders

100M Run

50 Ft Handstand Walk

50 Double Unders

100M run

*Modify HS Walk with Box Walk (3 Per 50 Ft) Wall Climbs (4 Per 50 Ft)or Bear Crawl (double the distance)

CORE/MOBILITY

1 Min Thread the Needle

1 Min Forward Fold

WORKOUT OF THE DAY