"Death Before Dishonor"

Warm Up (EMOM For 7 Min):

• Meter Row (200/150)
• Calorie Bike (15/10)
• Step Ups
• Jump Rope
• Banded Good Morning
• Banded Lateral Walk
• Pigeon Pose
  * Use same band for Good Morning & Lat Walks *

Foam Roll (NFT):

• T-Spine
• Hot Spots

Met-Con (Every 2 Min):

"Death Before Dishonor"

Every 2 Min Until Failure OR 6 Rounds MINIMUM:

• 8 DB Snatch (4/4)
• 8 Single Arm DB Thruster (4/4)
• 8 Burpees
  * Score = Total Rounds Completed *
  * Try going heavy with the DBs *

Cash Out (4 Rounds):

"Master Shredder"

30 sec on/30 sec off:

• Dips
• Hammer Curls
• DB Skull Crusher
• Chin Ups
  * Any kind of dip *

Mobility (NFT):

• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Twisted Cross
• Capsule Stretch
• Bilateral Shoulder Flexion
• Internal Shoulder Rotation
• Pigeon Pose
• Dragon Pose
• Frog Pose
• Foam Roll