2 sets:
1:00 row OR bike
:30 hollow rocks


1 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
- Hold the top of every press for :01.

Pre-workout:
10:00 to work to a heavy 2-rep-max shoulder press.

- RX -
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
- Use two DBs.

- INTERMEDIATE -
EMOM 10:
7 DB shoulder presses (20/35 lb)
AMRAP calorie row OR bike
- Use two DBs.

- BEGINNER -
EMOM 10:
7 DB shoulder presses (10/25 lb)
AMRAP calorie row OR bike
- Use two DBs.

1 set:
:30-:45 figure 4 stretch/side
:30-:45 psoas smash/side