PRIMER:
8 Minutes for Quality:
60s Machine
5 Barbell Clean and Press
5 Front SQuats
10 Cossack Squats
5 Push Up to Down Dog
STRENGTH:
EMOM x 5
1 Squat Clean +
3 Front Squats
GYM WOD: Rugrats
On The Every 4 Min x 5 Rounds
9 Burpee Box Jumps @ 24/20
12 Front Squats @ 135/95
15 Cal Bike or 20 Cal Row
AT HOME WOD:
Dumbbell Version:
9 Burpee Box Jumps
12 Double DB Front Squats
15 Cal Bike
Bulletproof Shoulders:
9 Top up Burpees + Box Step Up
12 DB Overhead Lunge
15 Cal Row
Bodyweight:
9 Burpee Tuck Jumps
12 Jumping Squats
300M Run