PRIMER:
8 Minutes For Quality:
40s Row
4 Muscle Snatches
4 SGPP
4 Good Mornings
4 Back Squats
12 Sit Ups
MOBILITY:
Warrior Squat
Spiderman and Reach
GYM WOD:
Powerlines – AMRAP 25
20 Power Snatches @ 115/85
4 Rounds of:
5 KB Swings
10 Push Ups
15 Air Squats
Then 800M Row
AT HOME WOD:
All Versions Are AMRAP 25
Dumbbell Version
30 Alternating DB Snatches
4 Rounds of
5 Pull Ups
10 Push Ups
15 Air Squats
Then 800M Row or 4 Minutes of Burpees
Bulletproof Shoulders:
20 Deadlifts @ 115/85
5 Bent Over Row
10 DB Strict Press
15 Squats
4 Minute Recovery Bike
No Equipment:
40 Burpees
4 Rounds:
5 Pull ups
10 Push Ups
15 Air Squats
Then 800M Run