PRIMER:
6 Minutes for Quality:
10 Lunges
10 Sit Ups
10 Floor Sweeps
10 Line Hops
10 Walk Outs
STRENGTH:
EMOM x 9
0-3: 16 DB Lunges
3-6: 10 Tempo Tuck Ups
6-9: 100 Ft 1 OH DB / 1 Farmers Carry
GYM WOD: Don’t Stop Me Now
On The Every 3 Minutes x 6 starting at 0:00
50 Double Unders + 12 Burpees
Remaining Time Max Cal Bike
AT HOME WOD:
Dumbbell Version:
See RX Version
Bulletproof Shoulders:
On the Every 3 Minutes x 6 rounds starting at 0:00
50 Double Unders + 36 Shoulder Taps
Remaining Time Max Cal Bike
Bodyweight:
On the Every 3 Minutes x 6 rounds starting at 0:00
50 Line Hops + 12 Burpees
Remaining Time Max 10M Shuttle Runs