Mobility: Shoulders

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Skill:

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps
Minute 2 – Plank Hold x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Hollow Rocks or Hold x 40 seconds

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Strength: None

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Metcon:  

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Optional Core:

Every minute on the minute for 6 minutes:

8 Double Crunches

6 V-ups

4 Straight Leg Raises (lower SLOWLY)