Saturday, 1/9

Warm Up

3 Rounds
12 Band Good Mornings
6 Dolphin Push Ups
12 Alt Dead Bug 
6 Alt T Push Ups 

Met Con

Prep: (10 Minutes) 
1x:30 HS Hold + 10 RDL (bar only) + 1 Minute Bike/Row (easy)
1x:30 HS Hold + 5 Deadlifts (light)+ :30 Bike/Row (moderate)
2×2-3 HSPU+5 Deadlifts (working up)+ :30 Bike/Row (moderate/sprint)

For Time: (25 Minute Cap) 
10-9-8-7-6-5-4-3-2-1 Strict Handstand Push Ups 
1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155)
Bike or Row 10/7 Cals

HSPU scaling:
1-2 Ab Mats
Kipping (must be to Ab Mat or gymnastics mat)
Seated DB Press (Heavy as possible to complete 10 in 1-2 sets)