warmup
core -
50 Russian twists
50 banded leg raises
Strength
Front squats
Work to a heavy 3 reps Start at 65%
3-3-3-3-3-3
After each set- 30 sec hs hold on wall or free or 25 ft HS walk.
WOD
"Dia-bolical"
For Time:
500 Meter Bike 21 Deadlifts 225 / 155 lb
500 Meter Bike 21 Strict Handstand Push-ups
500 Meter Bike 15 Deadlifts 225 / 155 lb
500 Meter Bike 15 Strict Handstand Push-ups
500 Meter Bike 9 Deadlifts 225 / 155 lb
500 Meter Bike 9 Strict Handstand Push-ups
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