WARM UP:
400 M. Jog or Row
10 High Knee’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Hip and Shoulder Mobility
SKILL:
3 Rounds (At a Walking Pace)
8E Alt. DB O.H. Press
40 Ft. BB OH Walks (165) (135) (115) (95)
10 Bar Roll Outs
LIFT:
Back Squat
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85
3 x 1 @ 90-103% (Your Choice)
*Lift your final 3 reps based off feel. If you feel good. Go big!
WOD:
“DEATH BY DIANE”
(6 Min. Cap)
3 Rounds
15 Dead Lift (225/155) (205/135) (185/125) (165/115)
15 HSPU
*Repeat every 6 Min. until you can’t complete the 3 rounds within the time required.
POST WOD:
Mobilize & Stretch
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