PRIMER:
7 Minutes For Quality
45s Row
7 Romanian DL
7 Muscle Cleans
7 Bent Over Rows
MOBILITY:
Pigeon Pose
Lizard
GYM WOD: “Swole Sess”
0-10 Minutes
2 Turkish Get Up (left)
100 Farmers Carry (left)
2 Turkish Get Up (right)
100 Ft Farms Carry (right)
10-18 Minutes
15 Barbell Bent Over Row
50 Double Unders
AT HOME WOD:
Dumbbell Version
Same: Just do DB Bent Over Rows instead of Barbell
Bulletproof Shoulders:
Everything the same.
No Equipment
0-10 Minutes
1 Sit to Stand
100 Ft Bear Crawl
10-18 Minutes
15 Isometric Bent Over Row
50 Line Hops