2 sets:
:20 row
– Rest :10
:20 shoulder taps in plank
– Rest :10

2 sets:
:20 row
– Rest :10
:20 push-ups
– Rest :10

Shoulder Press Review and Build Up

For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must Run 100 m.

2 sets:
15 KB side-bends/arm
Max-rep strict ring dips

2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)