The Mobility
The Warm-Up
5:00 working through the following movements:
Into Coach-led portion to understand movement standards for the strength
The Strength
*All lifts are from the rig
From 0:00-3:00
- This will warm your shoulders up nicely for the following lifts
From 3:00-10:00
From 10:00- 21:00
The Met-Con
6 Rounds for Time with a 17:00 time cap
Run
*Both heads of the dumbbell must touch the ground each time
After 3 rounds, rest :60 REST then REPEAT another 3 rounds
The Finisher
Single Arm DB OH Walk
Suitcase Carry
