METCON
WARM-UP
1-2 ROUNDS (3:00 Cap)
6 Alt. Groiners + Hamstring Stretch
6 Push-Up to Pike
6 Cat Cows
Into…
AMRAP x 5 MINUTES
5 DBL DB Strict Press*
5 DBL DB RDL
5 Up-Downs over DB
*At halfway switch to Push Press.
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Deadlift
BENCHMARK WORKOUT
“DIANE”
FOR TIME
21-15-9
Deadlift
Handstand Push-Ups