Warm -Up| Performance
Complete rounds of 12, 9, and 6 repetitions for quality of:
Calorie Row
Dive-Bomber Push-up

Followed by…

Three sets of:
Banded Good Morning x 20 reps
Seated Pike Double-Leg Lift x 20 reps

Then…

A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

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Vikiska
Vikiska
April 1, 2024 2:45 pm

A.10:28
Rx DL, pike push ups
B. #65

Bryan
Bryan
April 1, 2024 1:03 pm

7:00 Rx

Pablo
Pablo
April 1, 2024 4:41 am

A. At 80 DL

#10′

Darren Mackie
Darren Mackie
March 31, 2024 6:13 pm

Getting back
145 dl
65 barbell press

65 thrusters
Red band pull apart
Single leg lifts

Char
Char
March 31, 2024 1:25 pm

A: 7:20
B:
155/175/185

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