General Warm Up
2 rounds
2:00 row or bike, increase pace on second round (bike)
10 scapulas retraction push-ups
10 up dog + down dog
0:45 butcher’s block stretch

Skill and Build Up
Shoulder Press Prep
0:30 barbell overhead hold
10 bradford presses
0:30 barbell overhead hold
5 shoulder presses

Build Up
3 sets (barbell only = 35lbs; 35 +2.5 = 40 lbs; 35 + 5 = 45 lbs)
4 shoulder presses

Strength & Power
Every 2:30 for 12:30 (5 sets)
5 shoulder presses
35 + 5 = 45 lbs
35 + 5 + 2.5 = 50 lbs
35 + 10 = 55 lbs
35 + 10 + 2.5 = 60 lbs (could only do 3)
35 + 10 = 55 lbs


Workout #2
4 rounds NOT for time
6-10 strict ring dips + 0:10 ring top support hold (8 box dips)
Max tuck L-sit on the bar (hanging) (hang between 2 boxes – 20-30 seconds)
12 tuck crunches (10)

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