Warm up(0:00-8:00)
5 cal row
5 wallballs
walkouts

5 cal row
5 wallballs
active knuckle draggers

5 cal row
5 wallballs
active spiderman

Mobility (8:00-12:00)
elevated child's pose-1:00 min
pigeon pose-1:00 min per

Pointers (12:00-17:00)
wallballs-keep ball high, relax arms, break in two to three sets to maintain a consistent pace. Squat below parallel, hit wall.

Row-quick handle return, full r.o.m, finish at 11 o'clock position, set damper between 4 & 6.

Fittrain (15)
Open 19.1
amrap 15
19 wallballs 20/14-10/9 target
19 cal row

or
c/o alchemy 365
A20:
30-20-10 reps:
Hang Power Cleans w/single db
Butterfly Sit-Ups
Push-Ups

Finisher
30 w-raise
:30 sec shoulder distraction
60 double crunch
1:00 min quad stretch per