Primer: 10 Minutes for Quality:
2-3 – Nine Count Push Up on DB or 60s
30s Single Leg Glute Bridge Hold
30s Goblet Squat Hold
10 Tempo Single Leg Lateral Box Step Ups (per side)
Mobility:
Pigeon Pose On Box
Saddle
WOD: Deviled Leggs – AMRAP 15
10 Single DB Front Rack Lunges
25 Wallball @ 20/14
10 Single DB Front Rack Lunges
10 Single Arm Devil Presses @70/50
DB Version: 5 Rds
10 Single DB Front Rack Lunges
25 Goblet Squats
10 Single DB Front Rack Lunges
10 Single Arm Devil Presses @70/50
Bulletproof Shoulders: 5 Rds
10 Single DB Front Rack Lunges
25 Goblet Squats with DB
10 Single DB Front Rack Lunges
10 Renegade Rows
Bodyweight Version: 5 Rds
10 Lunges
25 Jumping Squats
10 lunges
10 Burpee Broad Jump