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
Wallball
Tuck Ups
Perform on full tabata for each movement before moving on to the next.
Dumbbell Version
Replace KB Swings with Double DB Hang Snatch
Bulletproof Shoulders:
Russian KB Swings
No Equipment
Replace KBS with Plank