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."