3 rounds for reps:
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.
DYNAMIC WARM-UP | 7:00
Max calorie row
– At the start of every minute athletes perform: 20 shoulder taps (10/per side).
SHOULDER PRESS | 5:00
Lead 3-5 reps per progression. Then, let athletes move for 3-5 reps on their own. Then rest.
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 | 3:00
6 shoulder presses
PRACTICE ROUND | 3:00
1:00 shoulder presses
1:00 calorie row
COOLDOWN STRETCH | 5:00
:30 forearm stretch
:30 child’s pose
:30 standing pike stretch