PRIMER:
8 Minutes for Quality
10 Alternate Box Step Ups
10 Cossack Squats
10 Bent Over Rows
MOBILITY:
Spiderman and Reach
Warrior Squat
Front Rack Box Stretch
GYM WOD:
Quicksand – 5 Rds
AMRAP 3 | 1 Min Rest Btw Rds
12 Single DB Box Step ups
8 Burpee Box Jump Overs
Max Cal Machine
DB 50/35 | Box 24/20
AT HOME WOD:
5x AMRAP 3:
1 Minute Rest btw
Dumbbell Version:
12 DB Lunges
8 Burpees Over the DB
Max Cal Machine or Shuttle Run
Bulletproof Shoulders:
12 Single DB Box Step Ups
8 Box Jumps
20 Shoulder Taps
Max Cal Machine
Bodyweight:
20 Lunges
10 Burpees
Max Shuttle Run