Warm Up:
2 rounds:
:45 single-unders
:45 inchworm + push-ups
:45 hollow rocks
:45 burpee + max-effort jump and reaches
– Rest :15 between movements.
Specific Warm-Up:
3-4 sets:
5 shoulder presses
– Build to around 80% of 1-rep-max shoulder press.
WOD:
For load:
Shoulder press
5-5-5
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
3 sets:
1:00 max-rep dumbbell shoulder presses (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Shoulder press: Reps, load, dumbbell press
Push ups: Reps, push-ups from the knees, hand-elevated push-ups, banded push-ups
Sit ups: Reps, foot-anchored sit-ups, plank holds
Post-Workout Skill Work:
8 rounds for reps:
:20 push-ups
:10 rest
:20 sit-ups
:10 rest