Essentials:
A.
20 min EMOM
1.50ft Farmers carry + 10 Dumbbell Deadlifts
2. Burpee slam ball box throw over x 6 reps
3. Single Unders x 60 reps
4. Slam ball Russian Twist 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.
20 min EMOM
1.50ft Farmers carry + 10 Dumbbell Deadlifts 50/35
2. Burpee slam ball box throw over x 6 reps 35/25
3. Single Unders x 60 reps
4. Slam ball Russian Twist x 20 reps 35/25
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