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 with the Barbell
MOBILITY:
Extended Arm Lizard Pose
Downward Dog
STRENGTH:
Warm Up your Power Snatch
GYM WOD: Margaritaville
AMRAP 5 x3: 3 Min Rest btw rounds
Rd 1: 27 Snatches | 27 Burpees | 27 Cal Bike
Rd 2: 21 Snatches | 21 Lateral Burpees | 21 Cal Bike
Rd: 3 15 Snatches | 15 BFB | 15 Cal Bike
BB @ 95/65 | 115/85 | 135/95
AT HOME WOD:
Dumbbell Version:
Same format: Replace Pwr Snatch with Double DB Snatch @ 50/35 across the board for every round.
Bulletproof Shoulders:
Renegade Rows
Top Up Burpees
KB Swings
Same Format and Same numbers
Bodyweight:
27 G2OH | 27 Burpees | 27 Shuttle Runs
21 G2OH | 21 Burpees | 21 Shuttle RUns
15 G2OH | 15 Burpees | 15 Shuttle RUns
Same format