16.4 is going to be an incredible test of strength and endurance! This AMRAP in 13 minutes features 55 reps of the deadlift (225/155), wall ball shot (20/14), calorie row and handstand push-up. Yowza!

Special thanks to Tara for putting this together for us!

Warm Up

3 Rounds

100 meter row

10 Good Mornings (45/35)

5 Banded Squats

5 Spiderman Reach 

Cool Down

Foam Roll Quads and Hamstrings 2x 1 minute

Sleeper Stretch 2x 1 min 

Samson Stretch 2x 1 minute

Child’s Pose 2 x 1 minutes