PRIMER:
3 Rds
30s Spider Man
30s Row
30s Thrusters
30s Plank Shoulder Taps
MOBILITY:
Dragon
Extended Arm Lizard
STRENGTH: 12 Minutes
Build to a heavy 1 Squat Clean + 3 Front Squats
WOD: Blitzen: 5 RFT
20/15 Cal Row
10 Thrusters @ 115/80
Bike: 15/12 Cals
Time Cap 15 Minutes
Bulletproof:
Blitzen 5 RFT
15/12 Cal Bike
10 Front Squats @ 115/80
At Home: No Equipment: 5 Rounds
24 Burpees
24 Alternating Jumping Lunges