Mobility:
Dragon | Saddle Archer | Puppy Dog | Lizard
Primer: 9 Minutes For Quality
20 Hollow Rocks
3 Turkish Get Ups (left side)
3 Turkish Get Ups (right side)
Turkish Get Up Demo
WOD:
50 Single DB Overhead Lunges | 100m Farmers Carry
50 Sit Ups | 100M Farmers Carry
40 Single DB Overhead Lunges| 100M Farmers Carry
40 Sit Ups | 100M Farmers Carry
30 Single DB Overhead Lunges| 100M Farmers Carry
30 Sit Ups | 100M Farmers Carry
20 Single DB Overhead Lunges| 100M Farmers Carry
20 Sit Ups | 100M Farmers Carry
10 Single DB Overhead Lunges| 100M Farmers Carry
10 Sit Ups | 100M Farmers Carry
*Farmers Carry Is With 2 Dumbbells @ 50/35
Bodyweight:
50 Single Arm Overhead Lunges | 100 Ft Bear Crawl
50 Sit Ups | 100 Ft Crawl Walk
Continue to follow the same format as the workout above 40-30-20-10 etc
Bulletproof Shoulders:
50 Single DB Goblet Lunges | 100M Farmers Carry
50 Sit Ups | 100M Farmers Carry
Continue to follow the same format as the workout above. 40-30-20-10 etc