The QCC Fall Smackdown is this Saturday from 9am to 12:30pm. There will be no regularly scheduled classes, but I will post a workout to do on the second floor for those that are not participating in Smackdown. You have until the end of the day on Wednesday to sign up. Sign up here
Deadlift:
5@36% – 5@45% – 5@54%
Flat Tire:
Teams of 3:
12 Min EMOM:
10 Deadlifts 225/155
20 Abmat Situps
Max Cal Row
Additional Work:
Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
GHD Hip Extensions:
Accumulate 75 weighted 35/25
