PRIMER:
8 Minutes for Quality
250M Row
50 Ft Single DB Overhead Carry
5 Down Dog to Push Up
50 Ft Duck Walk
STRENGTH:
EMOM x 5
2 Pause OHS
GYM WOD:
All Over Again – AMRAP 15
25 Overhead Squats @ 75/55
20 Single DB Hang Clean and Jerks
15 V-Ups
DB @ 50/35
No OHS: Front Squats or Single DB OH Lunges
No V-Ups: 30 Sit Ups
AT HOME WOD:
Dumbbell Version:
30 Single DB OH Lunges
20 DB Hang C&J
15 V-Ups (or 30 sit ups)
Bulletproof Shoulders:
30 Single DB OH Lunges
20 Russian KB Swings
15 Tuck Ups
No Equipment:
30 Lunges with One Arm Overhead
30 Push Ups
30 Sit Ups