Dynamic Warm-Up – Mobility Prepare  for..

A:Strength: 15 Minute E3MOM Complete the following: ( In teams of 2-3 as needed)
3x Banded Sumo DeadLifts   https://www.youtube.com/watch?v=Sf9LgeDCdtQ
8-10 Strict Dips Rings or Horns

Coaches Choice

B. WOD:  “Diane ”
21-15-9 of:
DeadLifts 225/155
Handstand Push-ups

DeadLift 205/135 185/115 155/85
HSPU: Box planked HSPU/ Seated DB Press moderate to heavy DB per athlete.

5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.


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