LESSON 18: BE A LOYAL FRIEND
“A loyal friend and teammate is more precious than a diamond and more valuable than gold. They are very rare. My hope is that as you read this, you will increase the supply of loyal friends and teammates by deciding to be one today.”
Primer:
Burgener Warm Up
60s Jumping Squats
60s PVC Push Press
Mobility:
60s Extend Arm Lizard
60s Seated Straddle
Technique:
5x: 2 Hang Power Snatches + 2 Power Snatches
WOD: Isa-ball
10 Rounds:
3 Pwr Snatches @ 155/105
15 Wallball @30/20
Bulletproof Shoulders:
10 Rounds
6 DL High Pulls
15 Waiter Squats
Bonus:
ROMWOD