Primer: 10 Minutes For Quality
5 Spider Man and Reach
5 BB DL + 5 Cleans + 5 Press + 5 Bent Over Row
100M Row
Mobility:
Pigeon Pose
Cossack Squats
WOD: AMRAP 12
16 Cal Row
12 DB Clean and Jerk @ 70/50
8 Burpees Over the Rower
Dumbbell Version
30 Burpees
30 Single DB Thrusters (2 Hands on DB)
30 Tuck Jumps
Bulletproof Shoulders:
90 Mountain Climbers
30 Goblet SQuats
30 Lunges or Box Step ups
No Equipment
90 Mount Climbers
30 Jumping Squats
30 Lunges