Primer: 7 Minutes For Quality
5 Box Jumps
5 Push Up to Down Dog
5 Barbell Bent Over Row
100M Row
Mobility:
Pigeon On Box
Cossack Squats
Purdy Thirty – AMRAP 22
30 Cal Row
30 Wallball or WB Thrusters @ 20/14
30 Box Jump Overs @ 24/20
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