Strength Training 1:00:00 [3]
Warm up: rowing, jump rope, dislocate, mountain climbers, thrusters, jumping lunges
Mobility: roll lats and shoulder mash
Strength: EMOTM 7 min
3 Handstand push-ups (strict - I used a higher target for shoulder issue)
6 barbell row - 52#
Workout:
1000m row buy-in
3 Rounds:
10 toes to bar
15 wall balls (14#)
20 dumbbell snatch (20# - went light to avoid irritating shoulder)
Cash out - 100 double unders
Time: 19:05