WARM UP ~5:00 Cardio then ~10:00 Mobility WORKOUT 5-8-13Handstand Push-upsDeadlifts 225#/185#ThenOH KB/DB 55#/35# Lunge @ 100' **STRENGTH AFTER WOD**3x8 Front Squat w/2xDB3x8 Shoulder Press w/2xDB3x8 French Curls w/2xDB3x8 Curls w/2xDB*All weight is #AHAP*Should be able to complete in 20:00…
~5:00 Cardio
then
~10:00 Mobility
5-8-13
Handstand Push-ups
Deadlifts 225#/185#
Then
OH KB/DB 55#/35# Lunge @ 100′
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
Helmet, Shield, Sword. The framework from the show as a printable one-pager.
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