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
B. WOD: “Diane ”
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.