PRIMER:
10 Minutes for Quality:
2-3 – Nine Count Push Up on KB
30s Single Leg Glute Bridge Hold
30s Double KB Squat Hold
10 Tempo Single Leg Lateral Box Step Ups (5 per side add weight as desired)
MOBILITY:
Pigeon Pose On Box
Saddle
GYM WOD:
Common Core – 5 Rounds For Time
18/15 Cal Row
15 Box Jump Overs @ 24/20
12 T2B
9 Double KB Thrusters @ 53/35
Time Cap: 17 Minutes
AT HOME WOD:
DB Version: 5 Rds
18 Cal Row
15 BJO
12 T2B
9 DB Thrusters @ 50/35
Bulletproof Shoulders: 5 Rds
18 Cal Row
15 BJO @ 24/20
12 Strict Knee’s To Chest
9 Goblet Squats
Bodyweight Version: 5 Rds
200M Run
15 Tuck Jumps
12 V-Ups
9 Jumping Squats