A. GENERAL (4:00)
Tabata (8 x 0:20 on/0:10 off) Alternating between:
- Plank Shoulder Taps
- Plank to downward dog
- Band Shoulder Press
- Band Good Mornings

B. MOBILITY / ACTIVATION (2:00)
PNF Thoracic Extension
5 Reps, Press down 5 seconds, stretch down 5-7 seconds

C. SPECIFIC (8:00)
Shoulder Press
- 5 Shouldeer Press
- 5 ¼ Shoulder Press
(stop and hold bar at quarter position)
- 5 x 1 & ¼ Shoudler press
(pause 2 seconds at ¼ position
- Ramp up to Working Weight
—
Medicine Ball Chest pass
- Find workout weight and practice with 1-2 x 5 reps

C2. SPECIFIC (6:00)
Dumbbell Deadlifts
- 4/4 Suitcase Deadlifts
- 6 Dumbbell Deadlifts @ workout Weight
—
Toes to Rings
- 3-5 Swing on Rings
- 3-5 Hanging Knee Raises on Rings
- 3-5 Swinging Leg Raises
- 3-5 Toes to Rings

1 & 1/4 Shoulder Press

6 x 2 Reps @ 60-65%
- After each set perform 10 Light Medicine Ball Chest Pass Against wall

Rest 1:00 Between sets

Score: Weight on Shoulder Press
Time Cap: 12:00
Kilograms: N/A

Scaling Options
Beginner
2 Shoulder Press
4-6 Medicine Ball Chest Pass, Light

Intermediate
As Written

AMRAP 12
3-6-9-12....
Dumbbell Deadlifts @ 50/35 lbs x 2
Toes to Rings

Score: Rounds + Reps
Time Cap: 12:00
Kilograms: 22.5/15, Beg:11/7, Int: 15/9

Scaling Options
Beginner
3-6-9-12....
Dumbbell Deadlifts @ 25/15 lbs x 2
Hanging knee Raises

Intermediate
3-6-9-12....
Dumbbell Deadlifts @ 35/20 lbs x 2
Swinging Leg Raises on Rings

Glute Bridge March
3 x 1:00, Rest 0:30

Goal: Post Chain Accessory