PRIMER:
7 Minutes For Quality
45s Row
7 Romanian DL
7 Muscle Cleans
7 Bent Over Rows
MOBILITY:
Pigeon Pose
Lizard
GYM WOD: Pump n Row
1000M Row or 50 Cal Bike
50 Deficit Push Ups
1000m Row or 50 Cal Bike
30 DL @ 2x Bodyweight
AT HOME WOD:
Dumbbell Version
800M Run
50 Push Ups On Dumbbells
800M RUn
100 DB Deadlifts
Bulletproof Shoulders:
800M Run
150 Shoulder Taps
800M RUn
100 DB Deadlifts
No Equipment
800M RUn
150 Shoulder Taps
800M Run
150 Good Mornings