PRIMER:
10 Minutes For Quality:
6 Tempo bent Over Rows
100 ft Single Arms Farmer Carry
12 Waiters Squats (6 per side)
2 Turkish Get Ups
MOBILITY:
Mobility: Extended Arm Lizard Pose
Tricep Stretch
STRENGTH:
Warm Up your Squat Clean
GYM WOD: Emergency
8 Rounds: 2 Minutes work, 1 Minute rest.
24 Cal Bike | 30 Power Cleans
24 Cal Bike | 30 Front Squats
24 Cal Bike | 30 Squat Cleans
Barbell @ 135/95
Row: 30 Cals
Pick Up Where you left off.
GYM WOD:
Dumbbell Version:
24 Cal Bike | 30 DB Pwr Cleans
24 Cal Bike | 30 DB FS
24 Cal Bike | 30 DB Squat Cleans
All Double Movements are double
Bulletproof Shoulders:
24 Cal Row | 30 DB DL’s
24 Cal Row | 30 Single DB Goblet Squats
24 Cal Row | 30 Single DB OH Lunges
Bodyweight:
400M Run | 30 Broad Jumps
400M Run | 60 Air Squats
400M Run | 30 Jumping Squats