PRIMER:
Alternating Efforts x 12
Min 1: 200M Run
Min 2: 15 KBS
Min 3: 4 Push Ups | 8 Air Squats | 12 Sit Ups
MOBILITY:
Pigeon Pose
Lizard
GYM WOD: Cement Mixer On The Every 3 Min x 7
400M Run + 12 T2B
AT HOME WOD:
Dumbbell Version:
Same Version
Bulletproof Shoulders:
Same Version
No Equipment: On the 3 x 7
400M Run
12 V-Ups