1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength

2 Split Jerks x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

3. Workout Prep
3 sets:
5 Shoulder to Overhead on each arm (work up in weight)
3 Inverted Ring Rows (start with regular ring rows and work to get lower each set)

4. Workout: A Boy Named Sue

Freedom (RX’d)

3 rounds
21 Right Arm Dumbbell Shoulder to Overhead (50/35)
21 Inverted Ring Rows
21 Left Arm Dumbbell Shoulder to Overhead (50/35)
21 Inverted Ring Rows

* Independence
3 rounds:
21 Right Arm Dumbbell Shoulder to Overhead (35/25)
15 Inverted Ring Rows
21 Left Arm Dumbbell Shoulder to Overhead (35/25)
15 Inverted Ring Rows

* Liberty
3 rounds:
15 Right Arm Dumbbell Push Press (light)
15 Ring Rows
21 Left Arm Dumbbell Push Press (light)
15 Ring Rows

5. Cooldown/Mobility

1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min Thread the Needle (each)