PRIMER:
Alternating Efforts x 10
Odd: 15/12 Cal Row
Even: 40s Pause OHS
No Oly Lifting: 30-45s dead Hang On the Rig
MOBILITY:
Pigeon Pose
Lizard
GYM WOD: 6 Rounds
400M Run
10 Plate Ground to Overhead @ 45/25
20 Overhead Backward Lunges with Plate @ 45/25
Retest from 2 Weeks ago.
AT HOME WOD:
Dumbbell Version:
400M Run
10 DB Snatches @ 50/35
20 DB Overhead Lunges
Bulletproof Shoulders:
400M Run
100 Ft Farmers Carry
20 DB Overhead Lunges
No Equipment
400M Run
10 Burpees
20 Lunges