10/25/2019

Functional Fitness

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20.3 is a repeat of 18.4. It’s a quick workout. Don’t push it too hard on the pace for the Diane portion. As a result, pace your DL/HSPU at a conservative pace and save it for the back half of DL/HSW.

A/B mandatory. C/D optional.

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A. 20.3

For Time:
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes

B. Accessory

I/Y/T 3x10
Strict T2B 3x10
BB backrack weighted lunge 3x10

C. Strength

Front squat 4x4

D. Work Capacity

Swim 1k for time

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