PRIMER:
7 Minutes For Quality
45s Row
7 Romanian DL
7 Muscle Cleans
7 Front Squats
MOBILITY:
Pigeon Pose
Lizard
GYM WOD:
EMOM x 20
Min 1: Cal Machine
Min 2: 30s Side Plank (each side)
Min 3: 10 Barbell Curls + 10 Strict Press @ 45/35
Min 4: 45s Bottom Squat Barbell Hold (heels on plate)
AT HOME WOD:
Dumbbell Version
Min 1: Cal Machine
Min 2: 30s Side Plank (each side)
Min 3: 10 Curls + 10 Strict Press @45/35
Min 4: 45s Bottom Squat Front Rack Barbell Hold (heels on plate)
Bulletproof Shoulders:
Min 1: Cal Machine
Min 2: 30s Plank
Min 3: 10 Curls + 10 Should Taps @45/35
Min 4: 45s Bottom Squat Goblet Hold (Heels On Plate)
No Equipment
Min 1: 200M Run
Min 2: 30s Side Plank (each side)
Min 3: Isometric Curls and Isometric Presses
Min 4: 45s Bottom Squat Hold