Wednesday, June 6

:30 Seconds Easy Bike/ Row Active Samson Medium Bike / Row Active Spidermans Faster Bike / Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Deadlift + HSPU (15 x 1)

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5) Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3) Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1) After each deadlift set, complete 1 set of Handstand Push-ups, at 25% of your best set.

"Floor It" (AMRAP - Rounds)

On the 4:00 x 4 Sets: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Bike / Row

Rx+ 100′ Dumbbell Front Rack Walking Lunge (50’s/35’s) 15 Deadlifts (205/145)

Body Armor 6 (3 x Max Effort)

3 Sets: Max Effort Bodyweight Bench Press Directly into… Max Effort Push-ups Rest as needed following push-ups.

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