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
• WOD “Pilocarpine”
  • 5 Rounds:
    • 25/18 Calorie Row
    • 12 Dumbbell Snatches (70/50)
    • 3 Rope Climbs
• Mobility
  • Banded hip in extension
  • Banded bully stretch