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-throughs5 PVC around-the-worlds/direction5 cobra stretch to downward dogsProgressive warm-up 1 set:100-meter jog10 ring rows:20 push-ups from the knees1 set:200-m run5-10 feet-elevated ring rows:20 hand-release push-ups from the knees1 set:200-meter run10 scap pull-ups:20 hand-release push-ups
- RX -3 rounds for time:15 chest-to-bar pull-ups25 hand-release push-ups400-meter run
- INTERMEDIATE -3 rounds for time:10 chin-over-bar pull-ups15 hand-release push-ups400-meter run
- BEGINNER -3 rounds for time:10 ring rows10 hand-release push-ups from the knees200-meter run
- MASTERS 55+ - Same as Rx'd
Post-workout4 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-ups400-meter run
- Welcome to week two of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.- Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure. - Rest as needed between sets.