WARM UP
Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats
10 min emom - 1 power clean - increasing weight to max
Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
modifications:
- handstand push-ups - use a box and pike, handstand hold on wall or 2 sec each rep count or hand release push-ups on floor (chest must touch ground but you can modify with hips as needed)
- handstand push-ups - use a box and pike, handstand hold on wall or 2 sec each rep count or hand release push-ups on floor (chest must touch ground but you can modify with hips as needed)
3rds: 4 pistols (L+R=1), 8 dips
stretch & foam roll
stretch & foam roll
Always feel free to spend 5 min or so on an improvement skill/goal.
