PRIMER:
8 Minutes for Quality:
3 Walk Outs
5 Deadlifts
10 Good Mornings
MOBILITY:
Down Dog
Lizard
STRENGTH:
EMOM x 6
3 Double Overhand
Tempo Deadlifts
GYM WOD: Diabolical
200M Row | 21 Deadlifts
200M Row | 21 Strict HSPU
200M Row | 15 Deadlifts
200M Row | 15 Strict HSPU
200M Row | 9 Deadlifts
200M Row | 9 Strict HSPU
No HSPU: Push Ups
DL @ 275/185
Time Cap 16 Minutes
AT HOME WOD:
Dumbbell Version:
21-15-9
Double DB Deadlifts | Push Ups
200M Run after each movement
Bulletproof Shoulders:
21-15-9 Deadlifts
63-45-27 Mountain Climbers
200M Run after each movement
Bodyweight:
63-45-27 Good Mornings & Mountain Climbers
200M Run after each movement