PRIMER:
4 Rounds:
1 Minute Bike
20s Air Squats
20s Sit Ups
20s Push Up to Down Dog
STRENGTH:
2 Minute Dead Hang
3 Rounds:
100 Ft Single DB OH Walk
10 Tempo DB High Pulls
GYM WOD: Run Like The Wind
10 Rounds:
5 DB Squat Cleans @ 70/50
200M Run
Time Cap 18 Minutes
Modifications:
Bike: 12/9 Cal Bike | 250M Row
Dumbbell:
Same Version
Bulletproof Shoulders:
10 Rounds:
6 DB OH Lunges
200M Run
Bodyweight Version:
5 Broad Jumps
200M Run