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 5 Rounds:
Min 1: 7-10 Light Thrusters (Practicing the movement)
Min 2: 40s Plank
Min 3: 5-10 Bar Facing Burpees
Min 4: 45s Recovery Row
AT HOME WOD:
Dumbbell Version:
Single DB Thrusters. Everything else the same.
Bulletproof Shoulders:
Min 1: DB OH Lunges
Min 2: 40s Plank
Min 3: 20 Shoulder Taps
Min 4: 20 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