Essentials:
A.
5 Rounds For Time:
Dumbbell Push Bear Crawl x 50 feet Heavy
Dual Dumbbell Overhead Carry x 100 feet Heavy
Single Dumbbell Sit Up x 20 reps
B.
Mobility
2 sets
Jefferson curl toes elevated x 10 reps PVC
Bench shoulder flexion and external rotation x 10 reps
Pec Stretch in internal rotation x 30 sec per side
Fitness/Performance:
A.
5 Rounds For Time:
Dumbbell Push Bear Crawl x 50 feet 45/25
Dual Dumbbell Overhead Carry x 100 feet 45/25
Single Dumbbell Sit Up x 20 reps 45/25
B.
Mobility
2 sets
Jefferson curl toes elevated x 10 reps PVC
Bench shoulder flexion and external rotation x 10 reps
Pec Stretch in internal rotation x 30 sec per side