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:
Lucky Lady – AMRAP 22 – Teams of 2
Partner A: 8 Cal Bike
Partner B: 5 Pull ups + 10 Push Ups + 15 Air Squats
Then split the clean and jerk as needed.
3,6,9,12,15,18,21 etc – Clean and Jerk @ 175/115
AT HOME WOD:
Dumbbell Version AMRAP 22
12 Cal Bike
1 Rd of Cindy
3,6,9,12,15 etc DB Clean and Jerk
Bulletproof Shoulders:
12 Cal Row
1 Rd of 5 KBS + 20 Shoulder Taps + 15 Air Squats
3,6,9,12,15 – SDLHP
No Equipment:
200M RUn
1 Rd of Cindy
3,6,9,12,15 etc of Burpees