Thursday August 11th 2016
Warm up Skill: Banded Walks – 30’ laterally, 30’ forward and back
Diablo Strong: 6 sets of 2 Front Squats @ 75 – 85%
Accessory: 3 sets of 8 – 10 Glute Ham Raise. Use the banded modification if you can not hold your core tight on the GHD machine.
Workout: 3 Rounds of
- 3 Sled Push Trips 20′ Down and Back (45/90/135)
- 12 Sandbag Squats (Front, Back or Shoulder Squats) (30lbs Medball/60/80)
- 200m Sandbag Run (30lbs Medball/60/80)
- 1 Minute Rest Between Rounds
Diablo F!T: 4 Rounds of a 4 Minute AMRAP
- 6 Sled Pushes (Down & Back count as 2 reps)
- 100/200m Sandbag Carry
Then with the Remainder of the 4 Minutes Complete
- 10 Sandbag Squats
- 10 Alternating Leg V-Ups (Everytime you touch both hands to foot counts as 1 rep)
- 20 Bicycle Kicks (Everytime the Elbow touches the knee counts for 1)
RomWOD & Skills: Banded Push Up > Ring Push Up > Handstand Push Up
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