MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head

CONDITIONING
“SHOULBEE”

7 Min AMRAP:
2 Chest-to-bar Pull-ups
4 Sumo Deadlift 43/30
6 Lat. Burpee over Bar
8 Shoulder To Over Head #43/30