Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Two rounds of:

10 Single leg DL

10 SDHP

10 Swings

Workout warmup:

10 min Alternating EMOM

3 DL working up to a heavy triple

Warmup HSPU

Workout:

Diane

21-15-9

Dead lifts 185/124, RX+225/155

HSPU

Cleanup: