PRIMER:
Tabata:
Cal Machine
Burpees
Full Tabata for Each Movement.
MOBILITY:
Down Dog
Saddle
GYM WOD:
Clean Pull Complex: 5x
1 Clean Grip Tempo DL 4s Up, 4s Down +
1 Clean Grip DL +
1 Clean Pull +
Start at 85% and Build to 105% of 1 RM
Directly into 12 Minutes to find a 5 Rep Max Strict Press
AT HOME WOD:
Dumbbell Version:
Double DB Thrusters. Everything else is the same.
Bulletproof Shoulders:
3 Tempo Sumo Deadlifts +
6 Sumo Deadlift High Pulls +
10 Seconds Hold with barbell at hip
Bodyweight
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes