PRIMER:
Burpee Cycling – On The Minute x 10 Minutes
Burpee Box Jump Overs
RX is Jump
Scaled is Step Overs
MOBILITY:
Floor Sweeps
Inch Worms
GYM WOD:
13th Wonder – AMRAP 13
600M Row
9 Deadlifts
12 Double DB Box Step Overs
DL – @ 65-78% of your 1 RM. Something you could cycle for 9+ Reps Unbroken
Dumbbells @ 50/35
Box @ 24/20
Modifications: 35/30 Cal Bike | 500M Ski | 50 Air Squats
AT HOME WOD:
Dumbbell Version
500M Run or 50 Squats
12 Double DB DL’s
12 Double DB Box Step Overs
Bulletproof Shoulders
500M Run or 50 Squats
12 Double DB DL’s
12 Double DB Box Step Overs
Bodyweight:
500M Run or 50 Squats
27 Good Mornings
12 Burpee