WARM-UP

DYNAMIC MOBILITY
5 Inchworm to Up/Down Dog
10 Groiner with a Twist
10 Scap Push-Ups
5 BB Jefferson Curls

AMRAP x 6 Minutes
10 Barbell Good Mornings*
10 Bird Dogs
10 Glute Bridge-Ups
8 Slow Pike Shoulder Taps**
* at 3:00 switch to BB RDLs
**at 3:00 switch to 5 Pike Push-Ups

STRENGTH (ALL) — 5×5 Deadlift

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

“DIANE+”

FOR TIME*
15-12-9
Deadlifts (315/205)
Strict Handstand Push-Ups

(Score is Time)

KG BB: (143/93)

Diane

21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :30 Supinated Grip Bar Hang
MIN 2 – :30 Supinated PVC Box Hold*
MIN 3 – :25/:25 Side Plank Hold

*Supinated grip w/elbows in. Kneel on floor, place elbows on box, let chest drop, and sit back.

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3-4 SETS
20 Seated Top to Bottom Alt. DB Strict Press*
15-20 Barbell Upright Row

*Both DB’s start overhead. As one DB lowers to the shoulder, the other must stay locked out. Once the DB is back OH, switch.

(Score is Weight on DBs)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3-4 SETS
30 Seated Alternating Banded Lat Pull-Downs*
15-20 Inverted Barbell Rows

*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.