PRIMER:
2 Minute Row
AMRAP 8 for Quality with Pace
20 Glute Bridges
20 Bent Over Row
20 Shoulder Taps
20 Sit Ups
5 Hang Muscle Cleans and Press
MOBILITY:
Down Dog
Lizard
GYM WOD:
21.2 Is Announced at 8 PM
On The Every minute x 7 Rounds:
Min 1: 5 Deadlifts + 5 Box Jumps
Min 2: 40s Plank
Min 3: 5 Push Ups | 10 Air Squats | 15 Sit Ups
AT HOME WOD:
Dumbbell Version:
Min 1: 5 DB DL + 5 Box Jumps
Min 2: 40s Plank
Min 3: 5 Push Ups | 10 Air Squats | 15 Sit Ups
Bulletproof Shoulders:
Min 1: 5 Deadlifts
Min 2: 40s Plank
Min 3: 10 Shoulder Taps | 10 Air Squats | 15 Sit Ups
Bodyweight
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes