Warm-up:
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
Press Complex: strict, push press, jerk - work to 1 rep max or moderate 1 rep weight
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
Coaches Choice Finisher
Tabata DUs 4 min 20/10
