2 sets:
1:00 bike
5 inchworm to push-ups
10 PVC shoulder presses
10 PVC good mornings

- RX -
On a 16:00 clock:

0:00-10:00:
Min 1: bike
Min 2: rest

10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

-Must get 38/50 calories to move on to shoulder to overhead

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
On a 16:00 clock:

0:00-10:00:
Min 1: bike
Min 2: rest

10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5

- MASTERS 55+ -
Same as Rx'd

Build to a heavy 3-rep shoulder-to-overhead

Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.

1 set:
1:00 child's pose stretch
1:00 lacrosse-ball shoulder mash/side

On a 16:00 clock:

0:00-10:00:
Min 1: burpees to a 12-in target
Min 2: rest

10:00-16:00:
Every 2:00 for 3 rounds:
1 set:
3 DB shoulder presses (35/50 lb)
5 DB push presses
7 DB push jerks
- Perform each set unbroken.
- Use two dumbbells.

4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold