Team SuperFit Delaware - Workout 3



4 Handstand Push-Ups (Hand Release Pushups - Novice) 4 Deadlifts (225/155) (185/125) 6..6...8...8...10...10

Rules: Teams will split up into groups of 2 men and 2 women. They will complete the ladder simultaneously. Each round the number of reps will increase by two. Score will be total reps. While one partner is performing the HSPU, the other partner MUST hold the deadlift weight at the top. If the bar is dropped, all HSPU work must stop. Men and women will hold their deadlift weight.

HSPU: Each athlete will use one abmat and two (2) 25# plates. Hands may not be placed outside of the plates. The athlete must kick up onto the wall in a full lockout position before attempting the first repetition. The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the hand release pushups, the chest must make contact with the floor with the hands released from the floor. Elbows must be fully extended at the top of the movement. Athletes may switch at any point but only one person may work at at time.

Deadlifts: Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar. NO BOUNCING!