Pre-workout:

8 sets for load:

2 shoulder presses

RX

2 rounds for time (10 min. cap):

27 push presses (75/115 lb)

38/54 calorie row

INTERMEDIATE

2 rounds for time:

27 push presses (65/95 lb)

38/54 calorie row

BEGINNER

2 rounds for time:

27 push presses (empty bar)

38/54 calorie row

2 Sets:

:30 alternating scorpion stretch

:30 forearm stretch/side