Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 jumping jacks

20 air squats

10 RKBS, Heavy

10 SDHP same KB

10 PP, DBL KB

500 m row, sprint

Workout Warmup:

10 min EMOM

5 DL, working up to workout weight

Warm up shoulders/HSPU

Workout:

Diane, last done 4/4/2017

21-15-9

Dead lifts, 225/155, Scale 185/125

HSPU, For RX you cannot have any elevation (abmat) for your head unless you have 15lb bumpers for your hands…no exceptions.

Endurance:

For Time:

20/15 Cal. Row

50 Double Unders

20/15 Cal. Row

20 DB Snatches

20/15 Cal. row

20 box jumps

20/15 Cal. Row

20 Sit ups, palms on the ground

20/15 Cal. Row

20 Squats with DB in Goblet Squat hold

- Rest 3mins Repeat -

Record each round

Lift:

Push Press from racks

sets of 5-3-3-2-1-1

Start at 70% and add weight as you can.

Skill:

3 rounds of

10 kipping ring dips

10 C2B pull ups