Warmup
- 30 Seconds
- Right Arm Farmers Carry
- Quad Stretch in Place
- Knuckle Drags in Place
- Left Arm Farmers Carry
- Push-up to Down Dog in Place
- Active Samson in Place
- Russian Dumbbell Swing in Place
- Slow Air Squats in Place
- Active Spidermans in Place
- Dumbbell Warm Up *Each Side:*
- 3 Stiff Legged Deadlifts
- 3 Hang Power Cleans
- 3 Front Squats
- 3 Strict Press
- 3 Hang Reverse Lunges
- Movement review
- Rehearsal
- 1 Round
- 4 Calorie Row
- 4 Alternating Dumbbell Snatches
- 1 Rope Climb
- 1 Round
- WOD “Pilocarpine”
- 5 Rounds:
- 25/18 Calorie Row
- 12 Dumbbell Snatches (70/50)
- 3 Rope Climbs
- 5 Rounds:
- Mobility
- Banded hip in extension
- Banded bully stretch