Warm Up:
2 sets:
1:00 row OR bike
:30 hollow rocks
DB SHOULDER PRESS | 5:00
1 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
– Hold the top of every press for :01.
Skill Work:
10:00 to work to a heavy 2-rep-max shoulder press.
WOD:
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
Intermediate:
EMOM 10:
7 DB shoulder presses (20/35 lb)
AMRAP calorie row OR bike
– Use two DBs.
Beginner:
EMOM 10:
7 DB shoulder presses (10/25 lb)
AMRAP calorie row OR bike
– Use two DBs.
HOME WOD:
Equipment:
EMOM 10:
7 DB shoulder presses
AMRAP shuttle runs (25 ft)
– Use two DBs.
– One shuttle run is 25 ft out and 25 ft back.
Bodyweight:
EMOM 10:
7 pike push-ups
AMRAP shuttle runs (25 ft)
– One shuttle run is 25 ft out and 25 ft back.
Movement scaling options:
DB shoulder press: Load, single-arm options, DB bench press
Row or bike: Substitutions
Limited equipment option:
10 sets for reps:
:20 DB shoulder press (35/50 lb)
– Rest :10
: 20 calorie row OR bike
– Rest :10
Cool down:
1 set:
:30-:45 figure 4 stretch/side
:30-:45 psoas smash/side