Movement Prep:
Shoulder Series

Warm-up:
A) 4 rounds:

  • Contralateral Dead bug x 45 seconds
  • rest 15 seconds
  • Single arm plank position DB row* x 30 seconds
  • rest 30 seconds

*alternate arms each round

B) 2 rounds:

  • 10 Banded See Saw step
  • 20 Bear Crawl Touch
  • 10 Push Up
  • 20 Russian KB swing
  • 30 seconds Passive Hang

Workout:
2 Rounds for Time

  • 1k Row
  • 50 Thrusters (45/35)
  • 30 Pull-Ups