Warm Up:
EMOM 5:
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | burpee + max-effort jump and reach
Specific Warm-Up:
3-4 sets:
3 shoulder presses
– Build to ~80% of 1RM shoulder press.
WOD:
8 sets for load:
2 shoulder presses
Intermediate:
Same as Rx
Beginner:
8 sets for load:
5 shoulder presses
HOME WOD:
EMOM 10:
1 press-to-handstand
5 sets:
2 deficit strict handstand push-ups
– Control the negative for :05.
– Rest as needed.
Movement scaling options:
Shoulder press: Load, DB options
Limited equipment option:
Every 3:00 x 5 sets:
:30 max-rep unbroken DB shoulder presses
Post-Workout Skill Work:
2 sets:
1:00 max-reps sit-ups
…directly into…
1:00 cumulative overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.