Shoulder warm-up

1 set:
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction
5 cobra stretch to downward dogs

Progressive warm-up

1 set:
100-meter jog
10 ring rows
:20 push-ups from the knees

1 set:
200-m run
5-10 feet-elevated ring rows
:20 hand-release push-ups from the knees

1 set:
200-meter run
10 scap pull-ups
:20 hand-release push-ups

- RX -
3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
400-meter run

- INTERMEDIATE -
3 rounds for time:
10 chin-over-bar pull-ups
15 hand-release push-ups
400-meter run

- BEGINNER -
3 rounds for time:
10 ring rows
10 hand-release push-ups from the knees
200-meter run

- MASTERS 55+ -
Same as Rx'd

Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 alternating V-ups
:10 rest

Accumulate:
1:00 banded shoulder stretch/side

3 rounds for time:
20 double-DB bent-over rows (35/50 lb)
25 hand-release push-ups
400-meter run