PRIMER:
25-20-15-10-5
Cal Bike
Btw Each Set:
30s Dead Hang
30s Squat Hold
30s Good Mornings
MOBILITY:
Russian Baby Makers
Active Samson Stretch
GYM WOD: Fred Flinestone
On the 7 x 3 Rounds
12 Cal Bike | 9 Double DB Burpee Deadlifts
12 Cal Bike | 7 Double DB Burpee Pwr Cleans
12 Cal Bike | 5 Double DB Burpee Squat Clean
@ 70/50
Modifications:
Bike: 10/8 Cal Bike | 200M Row
AT HOME WOD:
Dumbbell:
On the 7 x 3 Rounds
12 Cal Bike | 9 Double DB Burpee Deadlifts
12 Cal Bike | 7 Double DB Burpee Pwr Cleans
12 Cal Bike | 5 Double DB Burpee Squat Clean
@ 70/50
Bulletproof Shoulders:
12 Cal Row | 12 DB DL
12 Cal Row | 10 Renegade Row
12 Cal Row | 8 Goblet Squats
Bodyweight Version:
200M Run | 15 Burpees
200M Run | 12 Tuck Jumps
200M Run | 9 Lunges