ACCESSORY STRENGTH/POSITION
Perform 20 minutes, for QUALITY, of:
20 Dead Bugs
10 Dumbbell Upright Rows (Left)
10 Dumbbell Upright Rows (Right)
2 Lengths Overhead DB Carry

Deliberately move with control through this. It will only be as effective as you can intentionally make it.

Overhead carry can be one arm down and opposite arm back, OR two hands overhead gripping opposite heads of the same dumbbell. We will encourage you to do the movement that keeps your ribcage locked down and low back from over-extension.

CONDITIONING
For time:
100 Double-Unders
50 Alternating DB Snatch (50/35)
50 Toes-To-Bar
50 Alternating DB Snatch (50/35)
100 Double-Unders

15 minute cap