- RX -
For time:
21-15-9:
DB devils presses (20/35 lb)
- Perform 10 x 50-ft shuttle runs after each set.

- INTERMEDIATE -
For time:
21-15-9:
DB devils presses (15/20 lb)
- Perform 10 x 50-ft shuttle run after each set.

- BEGINNER -
For time:
15-12-9:
DB devils presses (10/15 lb)
- Perform 5 x 50-ft shuttle run after each set.

3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
- Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work.

2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg

1 set:
10 x 50-ft shuttle run (25 ft out and back)

Post-workout:
3 sets:
20 seated alternating DB shoulder presses
- Use two DBs and alternate presses until you have completed 10 per arm.
- Add load as long as the 20 reps are unbroken.

Accumulate:
1:00 banded shoulder stretch/arm

Same as RX'd