Thursday August 11th 2016

Mobility: Hips

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.  

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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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