WARM-UP-
3 ROUNDS W/ SINGLE KB or DB
10 Banded Good mornings
5/5 Single Arm KB or DB Bent Over Rows
:15 Left Arm DB Front Rack Hold
:15 Left Arm DB Overhead Hold
:15 Right Arm DB Front Rack Hold
:15 Right Arm DB Overhead Hold
10 “Strict Burpees”*
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
-Skill/Strength-
8 minutes to prep and practice Kipping HSPU
-WOD-
“DIANE”
FOR TIME: 10 minute Cap
21-15-9
Deadlift (225/155) or *DB Deadlifts (50/35
Handstand Push-up
*if you have 2 DBs use both for the deadlift
(Score is Time)
FINISHER
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
(No Measure)
