Strength Work
1.a. 3 × 5 Strict Pull-up
1.b. 3 × 5 Ring Dip
2.a. 3 × 8 Bent over Row
2.b. 3 × 5 HSPU/modify/db push press
3. Work up to 70% 1RM Deadlift
Fitness Workout
5 rounds for time of:
21 Sit Ups
15 Calorie row
9 Deadlifts 50% 1RM
Performance Workout
“Diane”
21-15-9
Deadlift 225/155#
Handstand Push ups
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