DYNAMIC WARM-UP
AMRAP 5:
Max calorie row
– At the start of every minute athletes perform: 20 shoulder taps (10/per side).

SHOULDER PRESS
Set-up:
1) Standing up tall with feet under the hips.
2) Bar in the rack position.
3) Hands outside the shoulders.
4) Full grip on the bar.
5) Elbows in front of the bar.

PROGRESSION FOCUS
Press Pulling the chin back and pressing the bar straight up.
Press Finish with the bar directly overhead.
Press Keep the bar as close to the body as possible while pressing.
Press Return the bar to the rack from overhead. Elbows stay in front of the bar.

SHOULDER PRESS WARM-UP
1 set:
6 shoulder presses

RX

3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.

INTERMEDIATE

3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (55/75 lb)
2:00 calorie row
– Rest 1:00 after each movement.

BEGINNER

3 rounds for reps:
2:00 jumping pull-ups
2:00 shoulder presses (35/45 lb)
2:00 calorie row
– Rest 1:00 after each movement.

For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

2 sets:
:30 forearm stretch
:30 child’s pose
:30 standing pike stretch