Warm Up:
2 rounds:
:45 single-unders
:45 inchworm + push-ups
:45 hollow rocks
:45 burpee + max-effort jump and reaches
– Rest :15 between movements.
Specific Warm-Up:
3-4 sets:
3 shoulder presses
– Build to around 80% of 1-rep-max shoulder press.
WOD:
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 2:00 for 10 sets:
5 strict handstand push-ups
Max-rep unbroken dumbbell presses (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Shoulder press: Load, dumbbell options, bench press (overhead limitation)
Cool down:
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts