Saturday May 22, 2021

“I know what I can do, so I never doubt myself.” -Usain Bolt 

PRIMER:
3 Rounds: 
10 Synchro Air Squats
10 Synchro Box Step Ups 
10 Burpees 
10 Sit Ups 
10 Strict Pull Ups or Russian KB Swings 

MOBILITY:
Warrior Squat
Extended Arm Lizard 

GYM WOD: Whiskey Tango Foxtrot – Teams of 2 – AMRAP 20 
50 Synchro Wall Ball
40 Synchro Box Jumps 
50 Cal Bike 
40 T2B 
20 Bar Muscle Ups 

No T2B: Tuck Ups 
No BMU: Devil Presses 

AT HOME WOD:

Dumbbell Version:
50 Single DB Thrusters
40 Box jumps 
30 Cal Bike 
20 T2B 
10 Devil Presses

Bulletproof Shoulders: 
50 Single DB Overhead Lunges
40 Box or Plate Jumps
30 Cal Bike
20 Knees to Chest
10 Renegade Rows

No Equipment:
50 Jumping SQuats
40 Tuck Jumps
400M Run
20 V-Ups
10 Burpees