PRIMER:
9 Minutes
Min 1: 45s Bike
Min 2: Floor Sweeps (rd 1 & 2)
Figure 4 (rd 1 & 2)
Inch Worms (rd 3)
Min 3: 15 KB Swings
MOBILITY:
Lizard
Couch Stretch
Pigeon Pose
GYM WOD: Pedal Pusher 5 RFT
12 Cal Bike
400M Run
12 T2B
Time Cap: 20 Minutes
Modifications:
12 Cal Bike: 20 Cal Row
400M Run: 30 Cal Bike or 500M Row
T2B: Knee’s to Elbows, Toes to Rings,Knee’s to Chest, Tuck Ups,
20 Sit Ups
AT HOME WOD:
Dumbbell:
Same
Bulletproof Shoulders:
12 Cal Bike
400M Run
12 Strict Knees to Chest
Bodyweight Version:
20 Burpees
400M Run
12 T2B