Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 20 min
Performance and Fitness: Shoulder activation and HSPU progressions
Part 2 – Conditioning:
Performance: “Diane” – RX is on
21-15-9 reps for time of:
- Deadlift (225/155lb)
- HSPU
Fitness:
“Not Diane”
10 min AMRAP of –
- 5 HSPU or 10 Push-ups
- 10 Deadlifts at approx 5RPE
Part 3 – Finisher: Turkish get-ups for weight
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