PRIMER:
9 Minutes:
45s Row
30 Ft Single DB Overhead Carry
20s Plank
20s Hollow
5 Push Up to Down Dog
MOBILITY:
Calf Stretch
Frog
Pigeon
GYM WOD: Let It Burn
On the 3 Minutes x 10 Rounds
15 Cal Row
200M Run
Modifications:
No Run: Bike 12 Calories
AT HOME WOD:
Dumbbell:
Same
Bulletproof Shoulders:
Same
Bodyweight Version:
15 Burpees
200M Run