MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min

CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 07.12.18