To be a great teammate, decide to be an ergery fountain instead of an energy drain. Don’t take anything positive away from anyone. Make your team better by giving the best within you to bring out the best in them. When you do, they’ll never forget the way you made them feel.
Primer: 3 Rounds:
45s Bike
10 Alternating Single Leg DB Deadlifts
5 Strict T2B + 20s Hang
10 Pistols or Lunges
Strength: 3-4Sets
3 DB Snatches + 5 DB Overhead Lunges (right side only)
3 DB Snatches + 5 DB Overhead Lunges (left side only)
WOD: Wheels Up
75/60 Cal Assault Bike
Directly Into
3 Rounds
30 Wallball @ 30/20
20 Alternating DB Power Snatches @ 70/50
10 Ring Muscle Ups
No Muscle Ups V1
75 Cal Assault Bike
Directly Into
3 Rounds
30 Wallball @ 20/14
20 Alternating DB Snatches @ 50/35
10 Devil Presses @ 50/35
No Muscle Ups V2
75 Cal Assault Bike
Directly Into
3 Rounds
30 Wallball @ 20/14
20 Alternating DB Snatches @ 50/35
30 Chest to Bar + 30 Ring Dips
Bulletproof Shoulders:
75/60 Cal Assault Bike
Directly Into
3 Rounds
30 Goblet Squats @ 50/35
20 Deadlift High Pulls (Sets of 10 per side)
100 Ft Single Arm DB Overhead Carry (50 ft per side)
Time Cap: 20 Minutes