WEIGHTED PULLUPS & "DIANE"

1. Warm Up

• Foam Roll: Calves, Thoracic Spine, Lats
• Flexibility: Calves, Iron Cross, Adductors, Lats
• Curtis P. (3x5) - Power Clean, Lunge R & L, Press

2. Strength

• Weighted Pullups, 3RM

OR

• Assisted Pullups, 8x2
• Rest 30 sec between sets

3. Stamina (2-3 rounds)

• Pistols, 5 reps R&L
• Side Plank (R), 30 sec - 1 min
• Pistols, 5 reps R&L
• Side Plank, (L), 30 sec - 1 min

4. Work Capacity - "DIANE"

• 21-15-9 reps for time:
• Deadlift (225#)
• HSPU