Monday April 15th

A. Every 1:30 for 2 sets = 9 mins
Station 1 – Barbell Hip Thrust x 6 reps @ 20x1
Station 2 – Band Pull-Aparts x 20 reps - controlled
Station 3 – Hang L-Sit x 60 seconds (accumulated time)

B. "Diane”
Complete rounds of 21, 15 and 9 reps for time of:
Deadlifts 225/155
Handstand Push-Ups
(Athletes can chose strict HSPU)

HERD FIT
21-15-9
Deadlifts or KB deadlifts
DB L-SITS