I had mixed feelings when I walked into the box last night and saw this one. Dead lifts? Yay! Hand stand push ups? No!

Before all that though, we did a bunch of stuff which goes to show you that “our warm up is your workout”.

Warm up:

  • Jog 400m
  • Lunge Stretch
  • Lunge Cross
  • 10 burpees
  • 3x {6 power cleans, 10 GHD sit ups, 10 GHD back extensions}
  • 10 burpees


“Death By Double Unders” – 10 – 20 – 30 – 40 – 50 unbroken. I PR’d again on these and did 20 consecutive. I never did make it to 30 though…



21 – 15 – 9

  • Dead lift (225#)
  • HSPU (Green + Blue Bands)

Time: 9:24

There’s not really much to write about this one. The dead lifts were OK. I took breaks as needed and watched my form closely. The HSPU were interesting as it was the first time I had done them on the bands. I almost fell forward a few times, but eventually got used to catching the band with my feet.

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