image Ready, set...GO PVCF!!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review:  building the handstand push-up. Down dog pike push-up, pike push-up from box, handstand push-up, deficit handstand push-up, kipping hPU

2. Strength

Deadlift 5-3-1+ (75-85-95% of your 1RM)

Press 5-3-1+ (75-85-95% of your 1RM)

3. ”Diane

21-15-9 reps for time of

Deadlifts

Headstand Push-ups

Level III: Your goal is to get 45 deadlifts and 45 handstand push-ups in under 6 minutes. Deadlifts @ 225/150lbs, HSPU to floor (if you plan on kipping, use the red crash mats).

Level II: deadlifts @ 60% of today's 1RM (up to 225/150lbs). Headstand push-ups to no more than one Abmat--otherwise use some version of the pike press. Structured as follows:

AMRAP :75 deadlifts. If you get to 21 before time is up, move on to...

AMRAP :75s HSPU. If you get to 21 before time is up, move on to...

AMRAP :60s deadlifts. If you get to 15 before time is up, move on to...

AMRAP :60s HSPU. If you get to 15 before time is up, move on to...

AMRAP :45s deadlifts. If you get to 9 before time is up, move on to...

AMRAP :45s HSPU. If you get to 9 before time is up, you're done.

Level I: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

Have fun!