If you only put in the work on the day you wanted to, you wouldn’t get much done.
Primer: 10 Minutes For Quality
6 Spiderman and Reach
8 Single Leg Step Ups
10 Barbell Press and Reach (climb in weight if you want)
Mobility:
Calf Stretch
Low Dragon
Uplifting:
Ascending Ladder for AMRAP 10
3 Burpees
3 Box Jump Overs
3 Push Jerks
3,6,9,12,etc
Barbell @ 155/105
Box @ 24/20
Dumbbell Version
3 Burpees
3 Box Jumps
3 Double DB S2OH @ 50/35
Bulletproof Shoulders
3DB High Pulls
3DB Box Step Ups
50 Ft DB Single Arm OH Carry
Bodyweight
3 Burpees
3 Tuck Jumps
3 Inverted Pike Push Ups