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