PRIMER:
8 Minutes for Quality:
15 Line Hops
10 Air Squats + 10 Push Ups + 10 Sit Ups
Barbell – Switch Every Round
5 Full Grip Front Squats
5 Zombie Squats
5 1 ¼ Front Squats
MOBILITY:
Lizard
Front Rack Box Stretch
Warrior Squat
GYM WOD: “Daft Punk”
1 Round For Time:
30 Burpee Box Jump Overs
30 Front Squats @205/145
30 Burpee Box Jump Overs
BBJO @ 24/20
Time Cap: 15 Minutes:
AT HOME WOD:
1 Round For Time
Dumbbell Version:
30 Burpees Over DB’s
40 Double DB FS
30 Burpees Over DB
Bulletproof Shoulders:
90 Mountain Climbers
45 Goblet Squats
90 Mountain Climbers
No Equipment:
90 Mountain Climbers
45 Jumping Squats
90 Mountain Climbers