“The only mofos in my circle are people that I can learn from” – Questlove
Primer:
3×8 Strict Press
3×12 Weighted Push Ups or Ring Dips
3×16 Weighted Banded Glute Bridges
WOD: Kelly Rowland
50/35 Cal Row
2 Rounds of Kelly
50/35 Cal Row
1 Round of Kelly = 400M Run | 30 Wallball Thrusters @ 20/14 | 30 Box jumps @ 24/20
Time Cap 22 Minutes
Bulletproof Shoulders:
50/35 Cal Row
400M Run | 30 Goblet Squats | 30 Box Jumps
400M Run | 30 Goblet Squats | 30 Box Jumps
50/35 Cal Row
Bodyweight:
1200M Run
30 Thrusters | 30 Tuck Jumps
400M Run
30 Thrusters | 30 Tuck Jumps
400M Run
30 Thrusters | 30 Tuck Jumps
800M Run
Dumbbell:
1200M Run
30 Single DB Thrusters @ 35/20 with Two Hands | 30 Box Jumps
400M Run
30 Single DB Thrusters @ 35/20 With two hands | 30 Box jumps
800M Run