“It’s the work that you do behind the scenes, when no one is watching that determines your level of performance.”
Primer:
3 Minutes Row:
3 Rounds: Empty Barbell:
6 Deadlifts
6 Hang Muscle Cleans
6 Front Squats
6 Strict Press and Reach
Mobility:
Warrior Squat
Floor Sweeps
“Holy Holley” AMRAP 20
10 Wallball @ 20/14
6 HSPU
2 Power Cleans @ 225/155
Dumbbell Version: 15 Rds
9 DB Thrusters @35/20
6 Push Ups
3 DB Power Cleans @ 50/35
No Equipment: 15 Rounds
9 Jumping Squats
6 Push Ups
3 10M Shuttle Runs
Bulletproof Shoulders: 15 Rounds
15 Mountain Climbers
10 Goblet Squats
5 Deadlifts