-Warm Up-
(10-12 minutes)
3-4 rounds
10 KB RDL
5/5 single Kb bent over row
:15 FR hold (left)
:15 OH hold (left)
:15 FR hold (right)
:15 OH hold (right)
10 “strict” burpee
-Strength/Skill-
Deadlift
15 minutes build to heavy 3 RM
-WOD-
Right before WOD
8:00 – Kipping HSPU Breakdown
:30 leg swings each side
:15 hand stand hold
3-5 negative HSPU
3-5 hspu with big kick
3-5 single reps hspu
3-5 cycled reps
“DIANE”
FOR TIME : 10 minute cap
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-Up
FINISHER
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
