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WARM-UP
1) 500m Row
2) HSPU Practice & Scaling Options
3) PVC Pipe Hip Hinge
4) Deadlift Bar Warm-Up
STRENGTH: Deadlift 1RM (5 reps @ 50%, 4 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 1 rep @ 90%.... continue with 1 rep until failure)
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) High Glute Smash
3) Single Leg Hamstring Stretch
4) Lat Smash
GIRLS WOD “Time Priority Diane”: Max Reps in 4 minutes 30 seconds:
60 seconds of Deadlifts (225/155 lb)
60 seconds of Handstand Push-Ups
45 seconds of Deadlifts (225/155 lb)
45 seconds of Handstand Push-Ups
30 seconds of Deadlifts (225/155 lb)
30 seconds of Handstand Push-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: KB Carry Gauntlet (OH/Rack/Farmer), 120ft R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)