WARM-UP:
1/2 Tabata KB Swings, Good Mornings w/barbell, Air Squats
Dynamic Stretch
STRENGTH:
Deficit Deadlift
10 8 6 (4)4
Work up to and past the weight you want to use in the WOD.
WOD: DIANE
For time:
21-15-9 Reps of
Deadlift 225/155
Handstand Push-ups (Scale with heavy DB Z Press)
ICING:
3 min. Bike for Distance
KOT – Reverse Step-ups off slant board
Mobility – Deadhang for 90 sec.