PRIMER:
9 Minutes for Quality:
60s Machine
14 Alternating Box Step Ups
14 Weight Abmat Sit Ups
6 Alternating Muscle Snatches
MOBILITY:
Couch Stretch
Pigeon Pose
GYM WOD: Fight the Feeling
5 Rounds:
Min 1: Wallball @ 20/14
Min 2: DB Snatches @ 70/50
Min 3: Row
Min 4: Rest
AT HOME WOD:
Dumbbell Version:
5 Rounds:
Min 1: Single DB Thrusters with 2 Hands @ 30/20
Min 2: DB Snatches @ 70/50
Min 3: Run
Min 4: Rest
Bulletproof Shoulders:
5 Rounds:
Min 1: Waiter Squats @ 53/35
Min 2: SDLHP
Min 3: Row
Min 4: Rest
No Equipment:
Min 1: Jumping Squats
Min 2: Odd Object G2OH
Min 3: Burpees
Min 4: Rest