Warm-Up:

2:00 Cardio Choice

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3 Sets, For Quality
5 Inchworm Push-Ups
10/10 Staggered Stance Kettlebell Deadlift
15 Russian Kettlebell Swings
:20 seconds of Jump Rope Practice

“Boss D.J.”

For Time:
30 Deadlifts
20 Handstand Push-Ups
100 Double Unders
25 Deadlifts
25 Handstand Push-Ups
100 Double Unders
20 Deadlifts
30 Handstand Push-Ups
100 Double Unders
Load: 225/155lb, 102/70kg

Level 2:
For Time:
30 Deadlifts
10 Handstand Push-Ups
100 Double Unders
25 Deadlifts
15 Handstand Push-Ups
100 Double Unders
20 Deadlifts
20 Handstand Push-Ups
100 Double Unders
Load:185/125lb, 84/57kg

Level 1:

For Time:
30 Deadlifts
10 Box Pike Handstand Push-Ups
150 Single Unders
25 Deadlifts
15 Box Pike Handstand Push-Ups
150 Single Unders20 Deadlifts
20 Box Pike Handstand Push-Ups
150 Single Unders
Load:50% of 1RM

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups

Secondary Objective: Complete each set of Double Unders in under 90 seconds

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

Notes: This workout is a fun and challenging chipper with the workout starting similarly to Diane with our first set of Deadlifts at 30 repetitions. We should pick a load that is somewhere around the range of 50% of our 1RM with the max allowable % at 60%. We will work to keep sets in the range of 5-10 at a time throughout the workout. We will then move to Handstand Push-Ups with the goal of maintaining sets of 5+ and trying to get through these as close to 15 reps in 1:00 as possible with the expectation that the last set of 30 reps might take up to 2:30 with cumulative fatigue settling in. For Dubs, we suggest hitting sets of 25-50 at a time and managing shoulder interference here to keep things smooth and consistent.