PRIMER:
3 Rounds:
100M Row
10 Push Ups
10 Pull Ups
10 Air Squats
10 Good Mornings
10 Sit Ups
MOBILITY:
Twisted Cross
GYM WOD: Pump Party
5 Sets
0-3 Minutes
650M / 550M Row
3-6 Minutes
14 DB Bench Press or Floor Press @ 70/50
10 DB Single Arm Rows @ 70/50
AT HOME WOD:
Dumbbell Version:
7 Sets
0-3 Minutes
650M / 550M Row
3-6 Minutes
12 DB Bench Press @ 70/50
9 DB Single Arm Rows @ 70/50
Bulletproof Shoulders:
7 Sets
0-3 Minutes
650M / 550M Row
3-6 Minutes
12 DB Bench Press Static Hold @ 70/50
9 DB Single Arm Rows @ 70/50
Bodyweight:
7 Sets
0-3 Minutes
650M / 550M Row
3-6 Minutes
12 Strict Pull ups @ 70/50
20 Push Ups