PRIMER:
2 Minute Row
Then 6 Minutes for Quality
20 Glute Bridges
20 Bent Over Row
20 Shoulder Taps
5 Hang Muscle Cleans
MOBILITY:
Down Dog
Lizard
GYM WOD:
EMOM x 20
0-10
Odd: 5 Hang Power Cleans
Even: 25 Sit Ups
11-20
Odd: 2 Hang Power Cleans
Even: 12 V-Ups
AT HOME WOD:
Dumbbell Version:
Same as gym but with DB’s
Bulletproof Shoulders:
0-10:
Odd: 10 DB High Pulls
Even: 25 Sit Ups
11-20
Odd: 50 Ft DB OH Walk
Even: 12 V-Ups
Bodyweight
0-10
Odd: 5 Strict Pull Ups
Even: 25 Sit Ups
11-20
Odd: 2 Weighted Pull Ups
Even: 12 V-Ups