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: “Run It Back” On The 4 x 6 Rds
9 Bar Muscle Ups
21 KB Swings @ 70/50
400M Run
No Bar: Muscle Ups: 9 Devil Presses @ 50/35
Modifications:
400M Run: .8 Mile Bike
BMU: Devil Press or Burpee Chest to Bar
AT HOME WOD:
Dumbbell:
9 Devil Presses
21 Single DB Swings
400M Run
Bulletproof Shoulders:
9 Renegade Rows
21 Russian KB Swings
400M Run
Bodyweight Version:
9 BMU
30 Good Mornings
400M Run