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:
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