Warm Up:
AMRAP 4:
20 jumping jacks
5 push-ups
20 alternating shoulder taps
5 shoulder presses (PVC)
Specific Warm-Up:
4 sets:
3 shoulder presses
WOD:
5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
Intermediate:
Same as Rx
Beginner:
5 sets:
5 shoulder presses
– Build to a moderate set of 5 and maintain for all 5 sets.
Movement scaling options:
Shoulder Press: Load, DB shoulder presses
At home variation:
5 sets for reps:
Max-rep unbroken DB shoulder presses
– Rest 3:00 between sets.
Post-Workout Skill Work:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg