A. General
2 rounds
45 sec Row/Bike/Ski or 200m Run @Easy
7m/7m Single arm OH Carry *
5/5 Single Arm Bent Over Row
*Play with different variations for this like an upside down KB, band suspended carries, ect.
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
C. Specific
Turkish Get-up instruction
TC: 15 min