WARM UP

On a 10:00 Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist

SKILLS & SPECIFIC WARM UP

Ring Dip – Deadlift

If athletes cannot perform 5 reps at 275/185# they need to scale
the loading in today’s workout.
Rest 1:30-2:00 between working sets.
Increase loading across the 5 sets x 5 reps.

In a 10 minute clock

2 Sets x 5 Reps (moderate loading)
For Load: 5 Sets x 5 Reps

2 Sets:
5 Deadlifts (workout weight)
5 Ring Dips

CONDITIONING
“DIANE WRONG”

For Time:
21-15-9
Deadlifts #125/83
Strict Ring Dips