Partner Warm Up:
AMRAP 3 w/ a partner:
P1 – 100-m run, row, or C2 bike (200-m)
P1 – AMRAP up-downs
– Rest :30-1:00
AMRAP 3 w/ a partner:
P1 – 100-m run or row, or C2 bike (200-m)
P1 – AMRAP burpees
– Rest :30-1:00
AMRAP 3 w/ a partner:
P1 – 100-m run or row, or C2 bike (200-m)
P1 – AMRAP burpees-to-target (12 in)
Specific Warm-Up:
2 sets:
10 shoulder presses (building)
– Rest 1:00 between sets.
WOD:
5 sets for load:
10 shoulder pressues
Intermediate:
Same as Rx
Beginner:
Sams as Rx
HOME WOD:
Equipment:
5 sets for reps:
:30 DB shoulder presses
– Rest 3:00 between sets.
– Use two DBs.
Bodyweight:
5 sets for reps:
:30 strict handstand push-ups
– Rest 3:00 between sets.
Movement scaling options:
Shoulder press: Load, DB options
No barbell option:
5 sets for reps:
:30 DB shoulder presses
– Rest 3:00 between sets.
Mobility:
3 sets:
:30 reach, roll, and lift
20 banded pull-a-parts