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Components

Diane

Settings

Workout

Friday

Warm-up

3-4 ROUNDS W/ SINGLE KB or DB
10 KB or DB Romanian DL
5/5 Single Arm KB or DB Bent Over Rows
:15 Left Arm DB Front Rack Hold
:15 Left Arm DB Overhead Hold
:15 Right Arm DB Front Rack Hold
:15 Right Arm DB Overhead Hold
10 "Strict Burpees"*

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK...
8:00 - Practice Kipping HSPU Breakdown
4:00 - Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Finisher

Metcon (No Measure)

"TABATA"

8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Russian Twist
MOVT 2 - Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

(No Measure)

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