PRIMER:
Alternating Efforts x 12
Min 1: 15/12 Cal Row
Min 2: 200M Run
Min 3: 15 Russian KB swings
No Oly Lifting: 30-45s dead Hang On the Rig
MOBILITY:
Pigeon Pose
Lizard
GYM WOD: Frick and Frack – Teams of 2
100 Tuck Ups | Other Partner Planks
30 Synchro DL
30 BFB
400M Run
20 Synchro DL
20 Synchro BFB
400M Run
10 Synchro DL
10 Synchro BFB
400M Run
100 Tuck Ups | Other Partner Planks
RX @ 185/125
Time Cap: 25 Minutes
No Run: .8 Mile Bike
AT HOME WOD:
Bulletproof Shoulders:
30 Synchro DL
30 Top Up Burpees
400M Run
20 Synchro DL
20 Top Up Burpees
400M Run
10 Synchro DL
10 Top Up Burpees
400M Run
No Equipment:
30 Synchro Good Mornings
30 Top Up Burpees
400M Run
20 Synchro Good Mornings
20 Top Up Burpees
400M Run
10 Synchro Good Mornings
10 Top Up Burpees
400M Run