Strength
A1 – Deadlift
-5-5-3-3
*deadstop
A2 – Collapsed hip extension
-3 x 10/side
Workout
Tabata (20 sec work, 10 sec rest x 8)
Handstand hold
Side shuffle (12ft)
Ring rows
*Complete 8 cycles through all 3 movements while alternating 20 seconds of work and 10 seconds of rest. No additional rest is built in.
Every rep counts.
Every 5 seconds inverted counts as 1 rep. Every 12 ft covered counts as 1 rep. Every ring row is 1 rep.
*Score is total reps after all 8 rounds (12 minutes)
Mobility
QL Rig stretch – 1 min per side
Elbow wall slides – 12 reps