Compete
PART 1 [0:00]:
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts 155/225 M110/165
12 Strict Handstand Push-ups
9 Box Jumps 24/30
*Score = Time it takes to complete the workout
PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift
Train
PART 1 [0:00]:
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts 155/225 M110/165
12 Double Dumbbell Strict Press 35/50 M25/40
9 Box Jumps 24/30
*Score = Time it takes to complete the workout
PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift
Sweat
PART 1 [0:00]:
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts 105/155 M80/115
12 Double Dumbbell Strict Press 25/35 M20/30
9 Box Jumps 20/24
*Score = Time it takes to complete the workout
PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift
AT HOME:
3 Rounds For Time:
21 x 10m Shuttles
15 Double Dumbbell Deadlifts
12 Strict Handstand Push Ups or Hand Release Push Ups
9 Squat Jump to Target