PRIMER:
3 Rounds
5 Straight leg Sit Ups
10 Cal Bike
15 Good mornings
10 Scap Pull Ups
5 Kip Swings
MOBILITY:
Lizard Pose
Downward Dog
STRENGTH:
On The Every 2 Minutes x 4
3 Double Overhand Tempo DL + Kipping Practice
Climbing to Working weight for workout.
GYM WOD: Sprocket Rocket
27-21-15-9
Deadlifts @ 225/155
Toes To bar
Cal Bike
Time Cap 18 Minutes
Modifications:
T2B: T2B Attempts | Sit Ups (50-40-30-20) | Knees to Elbows
Cal Bike: Cal Row (50-40-30-20)
AT HOME WOD:
Dumbbell Version:
27-21-15-9
DB Deadlifts @ 70/50
Toes To bar
Cal Bike
Bulletproof Shoulders:
27-21-15-9
Deadlifts @ 225/155
90s | 60s | 45s | 30s Dead Hang
Cal Bike
No Equipment:
75-50-25 Good Mornings
75-50-25 Tuck Ups
400 – 300-200M Run