Dynamic warm-up

1 set:
10 arm circles forward, small
10 arm circles forward, large
10 arm circles backward, small
10 arm circles backward, large
10 arm swings across
10 arm swings overhead
5 neck rolls/direction
20 torso twists
10 hip circles/direction
10 leg swings/leg
10 lateral leg swings/leg
10 toe touches
5 over/under-the fences/direction

Shoulder warm-up

3 sets:
10 banded external rotations
10 banded pass-throughs
5 scap pull-ups
5 push-ups
5 scap shrugs
- Hold the top of each rep for :03.

- RX -
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
- Use two dumbbells.

- INTERMEDIATE -
AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
- Use two dumbbells.

- BEGINNER -
AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
- Use two dumbbells.

- MASTERS 55+ -
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (12/12 in) (35/50 lb)
:20 hang from the pull-up bar
- Use two dumbbells.

Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

AMRAP 12:
10 deficit push-ups on dumbbells (35/50 lb)
:20 L-sit hold on dumbbells
10 DB box step-overs (20/20 in) (35/50 lb)
:30 dumbbell farmers carry hold
- Use two dumbbells.
- If no box is available, substitute farmers carry lunges.