“If you’ve gotten off track, all is not lost, start again right now.”
Primer: 3 Rounds:
60s Bike or Row
8 Reverse OH Barbell Lunges (each side)
16 Glute Bridges with 10s Hold to Finish
Mobility:
Warrior Squat
Technique Practice: Every 45s for 8 Rounds
1 Squat Clean + 1 Front Squat
Build to a working weight where you’re technically a stud! Crisp, Fast movement
WOD: “Front Loaded” 21-18-15-12-9
Front Squats @ 135/95
Kettlebell Swings @ 70/53
Lateral Burpees Over the Bar
Time Cap 17 Minutes
Dumbbell Version:21-18-15-12-9
Double DB Front Squats
Single DB Hang Power Snatch
Lateral Burpees Over the Dumbbells
Bulletproof Shoulders: 21-18-15-12-9
Goblet Squats
Russian KB Swings
Top Up Burpees Over the Bar
Bodyweight Version: 21-18-15-12-9
Jumping Squats
Good Mornings
Burpees