PRIMER:
4 Rounds
20s Air Squats
10s Rest
20s Walball Strict Press
10s Rest
20s Sit Ups
10s Rest
20s Inch Worms
10s Rest
MOBILITY:
Lizard Pose
Down Dog
GYM WOD: Fideo
80 Wallball @ 20/14
800M Run
20 Devil Presses @ 50/35
800M Run
20 Devil Presses @ 50/35
800M Run
80 Wallball @ 20/14
Time Cap 26 Minutes
Modifications:
800M Run: 1000M Row | 900M Bike Erg | 1.5 Mile Bike
AT HOME WOD:
Dumbbell Version:
80 Single DB Thrusters @35/20
800M Run
20 Devil Presses @ 50/35
800M Run
20 Devil Presses @ 50/35
800M Run
80 Single DB Thrusters @35/20
Bulletproof Shoulders:
80 Goblet Squats
1000M Row
20 Top Up Burpees
800M Run
20 Top UP Burpees
1000M Row
80 Goblet Squats
Bodyweight Version:
80 Jumping Squats
800M Run
40 Burpees
800M Run
40 Burpees
800M Run
80 Jumping Squats