12.11.18 Tuesday

PERFORMANCE/FITNESS
Romanian Deadlift Prep
Three Sets:
Romanian Deadlift @22X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift w/ barbell, Set #3 – Romanian w/ Light Weight )
Tall Kneeling Bottoms up Kettlebell Hold x 20s/arm
Hip Thrust @22X1 x 5 reps + 10s Hold at Top of Last Rep
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 8 reps **Be at 80-85% of Heavy 5 Here**
Rest 45 seconds
Single Arm Hi Pull x 10-12/arm
Rest 45 seconds
C. Gymnastics Strength x 10 minutes
Strict Handstand Pushup Focus
A. Stomach or Back to Wall Handstand Hold x 20s x 2 sets
B. Tripod Hold x 15s x 3 sets **Freestanding or Against Wall**
C. Handstand Pushup @22X1 x 3 reps x 5 sets
**Choose Toughest Scaling Option (Beginner —> Advanced)
  1. Downward Dog —> Knees on Box —> Toes on Box —> 1 Leg on Box —> Back to Wall —> Deficit
D. “Comet”  
Five Rounds for time:
40 Double Unders
20 Pushups
10 Deadlift 225/155#
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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