Tuesday January 23rd

Warm Up
8 minute EMOM, Alternating each minute:
Minute 1: 45 Second Machine of Choice (Easy pace)
Minute 2: :25/25 Second Side Plank Hold
Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks
Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding


Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
Percentages are all based on your 1-rep max Deadlift

15:00 minute EMOM
minute 1: 21 V-Ups
minute 2: (15m) 50ft Handstand Walk *scaling options below
minute 3: 9 Deadlifts 275/185 lb

****vups can be scaled to sit ups
****hs walk can be scaled to 10 handstand push ups with a 10 to 20 second hold on our last one, a max effort (time) handstand hold, or if you are not going upside down do 10 db strict press with a 20 second DB hold on your last rep.
**deadlift scale by weight, should not be more than two sets

Primary Objective: Keep each movement unbroken / HSW 25ft (8m) + 25ft (8m)
Secondary Objective: Complete each movement in under 40 seconds

This workout is meant to be more of a challenge of skill and strength rather than
something that pushes the heart rate to new levels. Our goal is to maintain a strong
effort throughout, looking to maintain unbroken sets. The focus for this piece is to
maintain a rigid midline and work to target compression on the V-ups, maintain a
tight body position for the Handstand Walk, then look to brace globally on the