Primer: 2 Rounds: 10 Pull Ups | 20 Piked Toe Touches | 30s Sit Ups | 40s Samson Stretch | 50s DB High Pulls Each Side
Body Armor:
12 Minutes For Quality
40s Front Rack Double KB Static Hold @ 53/35
30s L-Sit
20 Ring Rows
Directly Into
12 Minutes for Quality
600M Row
30 Single Arm Pause DB Strict Press @ 50/35
60s Hollow Hold
For Bulletproof Shoulders everything stays the same except let’s replace the Single Arm DB Strict Press with a single arm overhead hold (60s on each side)