PRIMER:
3 Rounds:
1 Minute Row
30s Good Mornings
30s Down Dog to Push Ups
20s Power Cleans
20s Front Squats
20s Push Jerk
MOBILITY:
Warrior Squat
Extended Arm Lizard Pose
GYM WOD: “The Power” – Teams of 2 – AMRAP 23
100 Double Unders
30 Cal Row
5 Synchro Rounds Of the Chief
1 Round= 3 Pwr Cleans @ 185/135 | 6 Push Ups | 9 Air Squats
AT HOME WOD:
Dumbbell Version:
Replace Barbell with 2 – 50 or 35 lb Dumbbells. Everything else is the same
Bulletproof Shoulders:
100 Double Unders
30 Cal Row
5 Rounds of 3 Deadlifts | 18 Shoulder Taps | 9 Air Squats
No Equipment:
100 Line Hops
400M Run
5 Rounds:
3 Pull Ups | 6 Push Ups | 9 Air Squats