WARMUP
1 SET
:45 Bike
8 BW Jefferson Curls
16 Alt. Scorpions
8 Scap Push-Up
16 Alt. Shoulder Taps
Into…
1-2 SET
:30 Bike
8/8 BW Staggered Stance Good Morning
8/8 Single Leg Glute Bridge
8 Pike Push-Ups or Push-Ups
Into…
1 SET (Optional)
:15 Bike
8 Glute Bridges
:20 Handstand Hold or Pike Hold
STRENGTH
Deadlift for load:
10-8-6*
Deadlifts
*Build up to and slightly past workout weight.
(Score is Weight)
WORKOUT
“DIANE-ISH”
ON A 15:00 RUNNING CLOCK…
21-15-9*
Deadlifts (225/155)
Handstand Push-Ups
-Immediately into AMRAP in Time Remaining of-
15-12-9
Cal Bike**
Deadlifts (135/95)
Handstand Push-Ups
*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.
(Score is Rounds + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Max Alt. V-Ups
MIN 2 – :45 Plank Hold
(No Measure)