12.02.19 Diane

Warm Up
3 rounds
8 Cossacks/side
8 sumo inchworms + push up
10 goblet good mornings
30 second handstand hold



Skill: landmine press
4 sets of 8 reps/side
build load

in between rounds of landmine press, complete:
1. banded pull aparts
2. shoulder taps
3. empty barbell Kang squats https://www.youtube.com/watch?v=p2cQp1aAWjc



Deadlift warm up
https://www.instagram.com/p/B5NpH0qAm_d/

Teach form with hip hinge drill: https://www.instagram.com/p/B2IOZY3HE72/
partner up- on the wall with a MB, alternate with your partner 7 good reps x 3 sets


WOD
Diane
21-15-9
Deadlifts 225/155 135/95
HSPU- sub hand release push ups or box hspu