Specific Warm-Up:
1 round:
10 dumbbell push presses
8 shuttle runs
– Use workout variations.
WOD: Every 3:00 for 10 rounds:
10 DB push presses (35/50 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Intermediate: Every 3:00 for 10 rounds:
10 DB push presses (25/30 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Beginner: Every 3:00 for 10 rounds:
10 DB push presses (10/15 lb)
5 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Home Workout:
Same as Rx
Cool down:
1 set:
1:00 walk or easy jog
1:00 banded shoulder stretch/side
1:00 pigeon stretch/side