Mobilize, then:
Two sets of:
30 seconds of Banded Pallof Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Monster walk (Left)
30 seconds of Banded Monster Walk (Right)
30 seconds of Donkey kick to box
30 seconds of KB Swings (to eye level)
A.
EMOM 6 minutes (2 sets) of:
1 – Wall-facing split handstand hold x 20 seconds
2 – Back to wall donkey kicks x 8 reps
3 –Finger presses x 20 reps
*Make sure to keep the elbows completely locked.
B.
One set of:
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
No % for your deadlifts, just go by feel, and scale to kipping
C.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 6 Deadlifts @ 70% of 1-RM
Minute 2 – 12 Walking Lunges with DB’s (50/35 lbs)
Minute 3 – 10 Toes-to-Bar
Minute 4 – 8 DB Push-Press (50/35 lbs)
Minute 5 – 40 Seconds of Prone Plank