PENALTY 50 BURPEES
MOBILITY & WARM UP
3 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
DEADLIFT-HSPU
CONDITIONING
“DIANE”
For Time:
21-15-9
Deadlift #102-70
Hand Stand Push Ups
COMPARE TO 11-02-20