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Tuesday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

AMRAP 5:
Max calorie row or bike
– At the start of every minute athletes perform: 20 shoulder taps (10/per side)

SHOULDER PRESS 3-5 reps
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.
Press Return the bar to the rack from overhead. Elbows stay in front of the bar.

1 set:
6 shoulder presses @workout weight.

PRACTICE ROUND
1 set:
1:00 pull-ups
1:00 shoulder presses
1:00 calorie row

Metcon
Metcon (AMRAP – Reps)
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.

INTENDED STIMULUS
Build muscular endurance by performing larger sets.
20+ pull-ups.
20+ shoulder presses.
20-30 calories on the row for women and 30-40 calories on the row for men.
Athletes should look to perform large sets but also have strategically planned breaks to ensure sustainability.

Finisher
Metcon
QUALITY For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

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