PRIMER:
EMOM x 10
Min 1: 15/12 Cal Row
Or 12/9 Cal Bike | 12/9 Ski
Min 2: 15 Burpees
MOBILITY:
Warrior Squat
Spiderman and Reach
GYM WOD:
On The Every 2 Minutes x 6
3 Squat Cleans + 1 Push Jerk + 1 Split Jerk
AT HOME WOD:
Dumbbell Version
Sub Double Dumbbells or Kettlebells
Bulletproof Shoulders:
5 x
15 Double DB Deadlifts
50 Ft Single Arm DB OH Lunges (Switch every 25
60s Bike
No Equipment
5 Rds:
45 Good Mornings
45 Lunges
400M Run