Workout
3RFT
800m run
20 DB thrusters – 40/25
10 Deficit HSPU – hands on DBs (scaled, deficit push ups w/ hands on DBs)
**Here’s our long day – long run, volume thrusters, and additional depth on the handstand push ups. The dumbbell weight is a touch lighter than usual for our dumbbell movements, so you might be able to move faster. Keep that ROM in check – hit that depth, then have a solid overhead position. I know you’ll want to move fast, but take your time on the handstand push ups to make sure you finish each rep with your heels on the wall. Note on the scaled version – make sure you’re getting your chest to the ground even if that means doing a hand release push up – taking your hands off the DBs – before coming back up to full extension.