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: AMRAP 25
800M Run
50 Abmat Sit Ups
40 Walking Lunges
30 burpees
20 Russian KB Swings @ 70/53
1 Minute Plank
AT HOME WOD:
Dumbbell Version
Replace KB Swings with DB Snatch
Bulletproof Shoulders:
Burpees = 90 shoulder taps
No Equipment
Replace KBS with 60 Good Mornings