1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 kettlebell deadlifts
- Rest :10-15 between movements.

1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 Russian kettlebell swings (slow)
- Rest :10-15 between movements.

1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 Russian kettlebell swings (fast)
- Rest :10-15 between movements.

1 set:
10 alternating scorpion stretches
10 lying hip crossovers

- RX -
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups

- INTERMEDIATE -
3 rounds for time:
25 Russian KB swings (35/53 lb)
10 handstand push-ups

- BEGINNER -
3 rounds for time:
20 Russian KB swings (18/26 lb)
10 pike pushups

- MASTERS 55+ -
3 rounds for time:
30 Russian KB swings (26/35 lb)
10 handstand push-ups to a 2-in riser

3 sets:
20 double-dumbbell overhead walking lunges
– Rest 3:00 between sets.

• Find a dumbbell load that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
  
• Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

Accumulate:
1:00 banded shoulder stretch/arm

3 rounds for time:
30 Russian DB swings (35/50 lb)
15 handstand push-ups
- Substitute with pike push-ups if no wall is available.