“Jacked & Diane”
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Handstand Push-ups
Tempo Deadlift - 7 Sets of 3
*After each set, complete 25' Handstand Walk
Jacked and Diane
For Time:
200 Meter Run, 21 Deadlifts
200 Meter Run, 18 Strict Handstand Pushups
200 Meter Run, 15 Deadlifts
200 Meter Run, 12 Strict Handstand Pushups
200 Meter Run, 9 Deadlifts
200 Meter Run, 6 Strict Handstand Pushups
Rx - 245/165
Not for Time:
400m Sled Drag (backwards walk)
400m Sled Pull (forward walk)
Not for Time:
30 Weighted AbMat Sit-Ups
40 GHD Sit-Ups
50 Sit-Ups
Rest 2:00
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions
4 Rounds for Time:
500m Row
25 Burpees