*At the top of each minute perform a 0:10 hard effort.
2 Rounds
0:45 Plank walk ups
0:30 Wall press stretch
3 Wall walks
5 Dip and hold
5 Dip and drive slow
5 Dip and drive fast
5 Dumbbell push presses
*Use a light set of dumbbells
Build Up (~6:00)
2 Rounds
5 Dumbbell push presses
0:20 Air bike or row hard
*Increase load on the second round.
21-15-9
Dumbbell push press (50lbs/35lbs)
Air bike calories
5:00 Rest
9-15-21
Air bike calories
Dumbbell push press (50lbs/35lbs)
*Compare to 3/28/20
Notes
This is intended to give the athletes 2 challenging interval elements while also challenging the muscular endurance of the shoulders. Attempt to complete each element in under 5:00. The score is the total time to complete the workout, including the 5:00 rest period.
Movement Modifications
Dumbbell Push Press
*Use a load that allows for unbroken sets or no more than 1 break per round.
Air Bike
*Modify to a row if the equipment is limited.
*Reduce calories to be completed if the first 21 will take over 2:00.
No bike or rower available
For time
21 – 15 – 9
Dumbbell push press (50lbs/35lbs)
10m Shuttle runs
5:00 Rest
For time
9 – 15 – 21
10m Shuttle runs
Dumbbell push press (50lbs/35lbs)
Bodyweight Only
For time
21 – 15 – 9
Pike handstand push-ups
10m Shuttle runs
5:00 Rest
9 – 15 – 21
10m Shuttle runs
Pike handstand push-ups
1:30 Foam roll lower back
Any object can be used for this section. Dumbbells, kettlebells, barbells, backpack, sandbags, medicine ball, etc.