Mobility:
Pigeon Pose | Seal / Sphinx | Frog
Primer:
400M Run then – 3 Rounds 10 Samson Stretch | 15 Glute Bridges | 15s HS Hold, 15 shoulder taps, 15s HS Hold | 10 Good Mornings
WOD: AMRAP 20 – Cinnamon Swirl
200M Run
5 Strict Pull Ups
10 Push Presses @ 95/65
15 Deadlifts @ 95/65
Dumbbell Modifications:
200M Run
5 Single Dumbbell / Kettlebell Swings @50/35
10 Double Dumbbell Push Press @ 35/20
15 Double Dumbbell Deadlifts @ 35/20
Odd Object:
200M Run
5 Odd Object Kettlebell Swings
10 Odd Object Push Press
15 Odd Object Deadlifts
Body Weight
200M Run
10 Push Ups
15 Good Mornings
Bulletproof Shoulders:
200M Run
10 Single Arm Dumbbell High Pulls (each side)
50 Ft Single Arm Dumbbell Overhead Walk (each side)
15 Double Dumbbell Deadlifts