PRIMER:
Midline: 10 Minutes For Quality
20 Tuck Ups
20 Cal Row
10 Single DB Devil Presses
MOBILITY:
Down Dog
Saddle
GYM WOD:
Clean Pull Complex: 3 x
1 Pausing Clean Deadlift (5s at knee)
90% across.
Start at 85% and Build to 115% of 1 RM
Directly into 5x 1 Tempo Strict Press – Regular Up | 4s Negative + 2 Strict Press @ 95% of 5RM
Then Max Strict Press @ 73%
*Start at a weight that is challenging and build. This is not a 5RM Strict Press. It should be challenging.
AT HOME WOD:
Dumbbell Version:
Double DB Thrusters. Everything else is the same.
Bulletproof Shoulders:
3 Tempo Sumo Deadlifts +
6 Sumo Deadlift High Pulls +
10 Seconds Hold with barbell at hip
Bodyweight
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes