PRIMER:
Tabata: Full Tabata. Alternate Efforts
Row
Burpees
MOBILITY:
Pigeon Pose (on Box)
Lizard
Couch Stretch
STRENGTH:
On The Every 90 Seconds x 5
5 Deadlifts + 20 Push Ups
GYM WOD: 5 Rounds:
20 Single DB Box Step Ups @ 50/35
15 Cal Row
5 Power Cleans @ 205/145
Time Cap 18 minutes
AT HOME WOD:
Dumbbell Version:
20 Single DB Box Step Ups
15 Cal ROw
10 Double DB Power Cleans @ 50/35
Bulletproof Shoulders:
20 Single DB Box Step Ups
15 Cal Row
10 Deadlifts @ 225/155
Bodyweight:
5 Rounds:
20 Pistols
200M Run
10 Burpees