PRIMER:
9 Minutes for Quality:
60s Machine
14 Alternating Box Step Ups
5 Push Up to Down Dog
3 Muscle Snatches
3 Pause OHS
3 Hang Squat Snatches
14 Sit Ups
MOBILITY:
Pigeon pose
Extended Arm Lizard
GYM WOD: Knuckle Ball – AMRAP 15
60 Double Unders @ 20/14
30 Wallball
15 DL @ 315/225
Single Unders: 90
AT HOME WOD:
Dumbbell Version:
60 DU’s
30 WB
15 Double DB DL @ 70/50
Bulletproof Shoulders:
60 DU’s
30 Single DB OH Lunges
15 Deadlifts
No Equipment:
60 Line Hops
30 Jumping Lunges
45 Good Mornings