PRIMER:
12 Minutes For Quality
30s Plank
30s Dead Hang
30s Hip Ext Hold
5 Single DB Strict Press (per side)
Climb in weight
STRENGTH:
Warm Up your Push Jerk Above your workout weight.
GYM WOD: Crewneck
27-21-15-9
C2B
Push Jerks @ 155/105
Cal Row
Time Cap 20 Minutes
HOME WOD:
Dumbbell Version: 27-21-15-9
Single DB Snatches
Double DB Push Jerk
400-300-200-100M Run
Bulletproof Shoulders:
Kettlebell Swings
400-300-200-100 Plate Overhead Walk
Cal Row
Bodyweight:
27-21-15-9
Ring Rows
Burpees
Run (400-300-200-100)