Primer:
7 Minutes For Quality:
50 Ft OH KB Carry
20 Lunges
50 Ft Bear Crawl
20 Single Arm Bent Over Row
50s Machine
Mobility:
Pigeon
Bottom Squat Hold
WOD: 5 Rounds: Barbara +
10 Bar Muscle Ups
20 HSPU
30 V-Ups or GHDSU
40 Pistols
No Muscle Ups: 5 Rounds: Barbara +
10 KB Swings @ 70/53
20 Push Ups
30 V-Ups
40 Pistols or Lunges
Time Cap 25 Minutes
Bullet Proof Shoulders: 5 Rounds:
10 Russian KBS @ 70/53
20 Single Arm DB High Pulls
30 Tuck Ups
40 Lunges