7 Minutes For Quality
45s Row
7 Romanian DL
7 Muscle Cleans
7 Front Squats
Mobility:
Pigeon Pose
“The Chain” Teams of 2 – AMRAP 22
You Go I Go Rounds
12 Cal Row
10 DB Hang Clean and Jerk
8 Burpees Over the Rower
1 to 1 Work to Rest
Dumbbell Version
30s Run
10 DB Hang Clean and Jerk
8 Burpees Over the DB
10 Rds 1:1 Work to rest
Bulletproof Shoulders:
30s Run
10 KB Swings
8 Top Up Burpees + a jump over a line
10 Rds 1:1 Work to rest
No Equipment
30s Run or 150M
10 Odd Object Ground to Overhead
8 Burpees Over Odd Object
10 Rds 1:1 Work to rest