PRIMER:
3 Rounds:
10 Strict Pull ups
10 Ring Dips or Push Ups
10 Good Mornings
10 Tuck Ups
10 Lunges
MOBILITY:
Seated Forward Fold
Floor Sweeps
STRENGTH:
2 Minute Dead Hang then
3 x
60 Ft DB OH Walk (each arm)
12 DB High Pulls
GYM WOD: Sprint Conditioning: 5 Sets
8/6 Cal Bike
8 Alternating DB Snatches @ 50/35
6 10M Shuttle Runs (There being 1, back being 2)
Rest 3 Minutes
Modifications:
Cal Bike 42-30-18
Ski Erg 30-20-10
Dumbbell Version:
See RX Version
Bulletproof Shoulders:
8/6 Cal Bike
6 Cal Ski
6 Shuttle Runs
No Equipment:
8 Burpees to 12 Inch Target
8 HSPU
6 10M Shuttle Runs