PRIMER:
3 Rounds:
1 Minute Row
30s Good Mornings
30s Down Dog to Push Ups
20s DL’s
20s Hang Power Cleans
20s Push Jerk
MOBILITY:
Warrior Squat
Extended Arm Lizard Pose
GYM WOD: DT Wheels Up
AMRAP 3:30 – On the Every 5 x 5
1 Round of DT @ 185/135 For Time
Max Cals On Bike in Remaining Time
Two Scores: Slowest Round of DT + Total Cal Machine
AT HOME WOD:
Dumbbell Version:
DT with Dumbbells.
Bulletproof Shoulders:
12 Barbell DL’s
9 DB Renegade rows
6 Single DB Goblet Squats
No Equipment:
24 Good Mornings
18 Pull Ups
12 HSPU or Push Ups
Max 10M Shuttle Runs