Christopher ‘Diane’ Walken

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Band Stretch

then

9 minutes

Min 1: Single Under

Min 2: Backward Single Under

Min 3: DU or Penguin

Min 4: Rest

Min 5: Single Under

Min 6: Backward Single Under

Min 7: DU or Penguin

Min 8: Rest

Min 9: 20 single/20backwards/20 DU

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
This is a Benchmark.

Accesory

Bulgarian Split Squat w/KB 4×8 (each leg)

Cool Down


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