WARM UP
2 sets:
1:00 row OR bike
:30 hollow rocks
Then
2 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.
SKILLS & SPECIFIC WARM UP
Shoulder Press
On a 10:00 clock:
Build to a 2-rep-max shoulder press.
1 set:
7 DB shoulder presses
8/10-calorie row OR bike SPRINT
7 DB shoulder presses
CONDITIONING
“BREAK IN PAIRS”
EMOM 10:
7 DB shoulder presses #2×22.5/15
AMRAP calorie Row OR Ski Erg OR Assault Bike
– Use two DBs.