Stretch: 2min single leg forward fold each leg, 2min pigeon each leg, 10 empty barbell good mornings.


Warm Up: build your deadlift to your workout weight, between deadlifts move through, 

5 wall balls 

5 cal row

5 HSPU or Push-ups


Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70 or 61/43
55 wall-ball shots, 9kg/6kg. 10ft/9ft or 9kg/4kg 9ft
55-calorie row
55 handstand push-ups or Hand Release Push Ups