012221

012221

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

Wolverine
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Burpee Box Jumps / Step-ups

Or Alt

10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 2xDB #AHAP
Push-up to a Step-up (Box or Plates)

012221

012121

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

“DOPE DIANE”
3x Rounds for Time:
21x Burpee Over Bar
15x Deadlifts 225#/155#
9x Handstand Push Up

or ALT

3x Rounds for Time:
21x Burpees
15x Deadlifts KB or whatever you can Deadlift
9x Push Up (make as difficult as possible)

**FINISHER**
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)

012221

012021

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

21-15-9
Burpee
Sumo Deadlift High Pull 1xKB #AHAP
Push-Press 2xDB or Barbell Only