Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift. For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 7 minutes.
Metabolic Conditioning: “Carnelian Bay“
13 minute AMRAP (As many rounds as possible)
Kipping Handstand Push-Ups (8, 4, 4 dumbbell strict press)
10 Deadlifts (45-50% of 1RM)
16 Step-Ups (24in, 20in, 12in)
100m Sprint / Run
Rest 30 Seconds
Scaling Guide: 3-6 rounds. Scale Up: Strict handstand push-ups, 55% of 1RM deadlift, Step Up with 25lb/15lb dumbbells
Coaching Tips: If you do not have handstand push-ups, pick a challenging dumbbell weight to use for the strict presses – training with heavier dumbbells will get you to handstand push-ups faster. Keep good back discipline (flat back) with those deadlifts, especially as you begin to fatigue in the later rounds. For step ups, make sure you hit full extension at the top and step down. Run hard on the sprint, you will have rest afterwards.
Optional ‘Cash Out’: 30 double unders, 15 wall ball, 3 rounds