WARM UP:
500 M. ROW
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
10 Scorpions
Then:
Mobilize
SKILL:
3 Rounds (At a Walking Pace)
6E DB Bent Row
5 Strict HSPU
10 Bar Roll Outs
1 Min. Plank Hold
LIFT:
Dead Lift
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85
1 @ 90%
2 x 1 @ 90-103% (Your Choice)
*Lift your final 2 reps based off feel. If you feel good, go big. If not work within reason.
WOD:
“DIANE”
21-15-9
Dead Lift (225/155) (205/135) (185/125) (165/115)
HSPU
*Adv. Strict HSPU!
POST WOD:
Roll & Stretch
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