Sunday April 11, 2021

“Mindset is what separates the best from the rest.” -John Assaraf 

PRIMER:
Alternating Efforts x 10
Odd: 15/12 Cal Row
Even: 2 Snatch Pulls +
2 Hang Squat Snatches + 
1 OHS

No Oly Lifting: 30-45s dead Hang On the Rig

MOBILITY:
Pigeon Pose 
Lizard 

GYM WOD: Tabata Midline Repeat
KB Swings 
Abmat Sit Ups 
Arch Hold
Hollow Hold 

Perform on full tabata for each movement before moving on to the next. 

AT HOME WOD:

Dumbbell Version 
Replace KB Swings with Double DB Hang Snatch

Bulletproof Shoulders: 
Russian KB Swings

No Equipment
Replace KBS with Plank