Primer: 3 Rounds
45s Machine
30 Ft Overhead Carry
10 Cossack Squats
10 Bent Over Row
30s Squat Hold
Mobility:
60s Lizard
90s Frog pose
Strength: 3 x 5 DB Snatches (Climbing each arm)
Hot and Ready: 5 Rds
Min 1: DB Snatches @ 70/50
Min 2: Goblet Squats with DB @ 70/50
Min 3: Cal Machine
Min 4: Rest
Bullet Proof Shoulders: 5 Rounds
Min 1: Double DB DL
Min 2: Goblet Squats
Min 3: Cal Machine
Min 4: Rest