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DIAMOND IN THE ROUGH & MONDAY BLUES HIIT

A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Strict Handstand Push-Up 3 x 5


WOD "DIAMOND IN THE ROUGH"

For Time:

10 - 8 - 6 - 4 - 2

200m Run

Pull-Ups

Burpee Box Jumps

Thrusters


B) BODY CROSS


WOD

"MONDAY BLUES HIIT"

8' EMOM x 3 Rounds ('45 ON/'15 OFF):


1 - Box Jump Overs x 15

2 - Leg Raises x 20

3 - Dumbbell Push Presses x 20

4 - Shuttle Sprints ('45)

5 - Single Arm KB Thrusters x 20

6 - Bike ('45)

7 - V-Ups x 20

8 - Battle Rope ('45)


"True strength is the courage to admit weakness."

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