Specific Warm-Up:
EMOM 8:
2 shoulder presses
– Build in load every 2:00.
– Use 50-60% of the top set for the workout.
WOD:
4 rounds for time:
400-m run
12 shoulder presses
Intended stimulus: 12-18 Minutes
Intermediate:
Same as Rx
Beginner:
4 rounds for time:
200-m run
12 shoulder presses
Home Workout:
4 rounds for time:
400-meter run
12 dumbbell shoulder presses
– Use two dumbbells
Movement scaling options:
Run: Distance, run substitutions, 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row or ski
Shoulder press: Load, dumbbell options
Cool down:
1 set:
1:00 couch stretch/side
1:00 banded shoulder stretch/side