PRIMER:
10 Minutes For Quality:
6 Tempo bent Over Rows
8 Single Leg Romanian DL (per side)
10 Front Squats
2 Turkish Get Ups with the Barbell
MOBILITY:
Extended Arm Lizard Pose
Bird Dogs
STRENGTH :
Warm Up your Deadlift
GYM WOD: Frank The Tank
AMRAP 5 x3: 3 Min Rest btw rounds
Rd 1:50 WB Buy In then
12 DL @ 225/155 | 12 Bar Facing Burpees
Rd 2: 35 WB Buy In then
9 DL @ 275/185 | 9 Bar Facing Burpees
Rd: 20 WB Buy In Then
6 DL @ 315/225 | 6 Bar Facing Burpees
AT HOME WOD:
Dumbbell Version: AMRAP 5 x 3: 3 Min rest btw rds
35 Single DB Thrusters Buy In
12 Double DB DL’s
12 Bar Facing Burpees
Bulletproof Shoulders:
Goblet Squats
Deadlifts
Top Up Burpees
Same Format and Same numbers
Bodyweight:
50 Squat Jump Buy in then
36 Good Mornings | 12 Burpees
35 Squat Jump Buy In then
27 Good Mornings | 9 Burpees
20 Squat Jump Buy in then
18 Good mornings | 6 Bar Facing Burpees