MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 17.03.23