Warm Up:
On a 7:00 clock:
10 plate ground-to-overheads
10 hollow rocks
10 alternating Samson stretch lunges
:20 bottom-of-squat hold
Specific Warm-Up:
1 set:
5 shoulder presses
4 shoulder presses
3 shoulder presses
– Rest 1:00-1:30 between sets.
– Build to your starting weight.
WOD:
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
Intermediate:
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses
Beginner:
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses
Home Workout:
Every 4:00 for 5 sets:
40 air squats
Max-reps dumbbell shoulder presses (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Air squat: Reps, squat to an elevated target
Shoulder press: Load, dumbbell options
Cool down:
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll lats/arm