PRIMER:
8 Minutes:
1 Minute Machine
5 Inchworm to Push Ups
10 Cossack Squats
15 OHS with an Empty Barbell or PVC
MOBILITY:
Warrior Squat
Extended Arm Lizard Pose
GYM WOD:
Smooth Operator – AMRAP 20
30 Overhead Squats @ 135/95
30 Box Jumps @ 30/24
30 T2B or Tuck Ups
30 Cal Row
AT HOME WOD:
Dumbbell Version
30 DB Overhead Squats
30 Box Jumps
30 Tuck Ups
30 Cal Row
Bulletproof Shoulders:
30 DB Overhead Lunges
30 Box Jumps
30 Knees to Chest
30 Cal Row
No Equipment:
30 PVC OHS
30 Tuck Jumps
30 V-Ups
30 Shuttle Runs