PRIMER:
3x
1 Minute Easy Row
5 Hang Squat Cleans
5 Push Press
5 Thrusters
MOBILITY:
Active Samson
Active Spiderman
STRENGTH:
Squats: Based off of 5RM Back Squat
Set 1:
6 BS @ 76%
5 FS @ 70%
Set 2:
6 BS @ 81%
5 FS @ 72%
Set 3:
6 BS @ 86%
5 FS @ 74%
WOD: AMRAP 10
1-2-3-4-5 etc
Double DB Thrusters @50/35
Burpee Double DB Box Step Overs @ 50/35
Dumbbell:
1-2-3-4-5 etc
DB Thrusters @ 50/35
Burpee Double DB Box Step Overs @ 50/35
Bulletproof Shoulders:
1-2-3-4-5 etc
Goblet Squats
Top UP Burpee + DB Box Step Overs
Bodyweight:
1-2-3-4-5-6 etc
HSPU
Burpee Tuck Jumps