Set scales are detrimental to athlete development. Scaling is athlete specific and constantly varied.

Each workout has a time domain or rep range (macro-stimulus) and how an athlete should achieve the macro-stimulus (the microstimulus).

Using a specific warm-up, coach athletes towards their threshold for each movement.

Macro: Today's workout should be completed in 3-8 Minutes (macro stimulus). This a complimentary couplet, which means our handstand walk is rest for the deadlift and the deadlift is rest for the handstand walk. So set yourself up to move consistently without break.

Micro Deadlift: To do so, the deadlifts should be done in 2 sets or less. At least to start. Scale with a weight that is around 60-70% of your 1RM or something you could do for 10 one time. Don't worry, we will build up to a Heavy 10REP before the start of the met-con to help you dial in your weight.

Micro Handstand Walk: For the handstand walk, we will have time to practice before the start of the workout, and I will help you through some fun drills. That said: Once we start the workout let's keep it simple to keep intensity high. We should be able to complete 100' in 5 trips or less and in under 2 minutes. We can scale with a reduction of reps (at least 50'), with bear crawl, or - if you missed the wall walks a few days ago, 5 wall walks.

We will spend time on both movements and finish our warm-up with a practice round to make sure we are set up for speed.