AMRAP 5:
10 alternating Spiderman stretches
5 strict presses (35/45 lb)
5 up-downs
5 push presses (35/45 lb)
10 alternating plank reach-throughs

- RX -
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
- Record the heaviest load for each movement.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Same as Rx'd

- MASTERS 55+ -
Same as Rx'd

2 sets:
:30 reach, roll, and lift
20 banded pull-aparts

3 sets:
Max-reps unbroken DB shoulder presses
- Rest 3:00 between sets.

3 sets:
Max-reps unbroken DB push presses
- Rest 2:00 between sets.

3 sets:
Max-reps unbroken DB push presses
- Rest 1:00 between sets.

- Athlete chooses the load.

10 sets for time:
300-meter row
- Rest 1:00 between sets.

- Score is your slowest round.
- Keep each interval under 1:20.
- Maintain close to the same pace across all intervals.
- If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
- Use today's session to develop consistency, working to maintain the same pace across all distances.
- Run substitutions: 300-m run, 700-m bike