Level 1

AMRAP 14 minutes:

10 DB Push Press RIGHT ARM

14 KB Swing

10 DB Push Press LEFT ARM

45 second plank

Level 2

AMRAP 14 minutes:

10 DB Push Press RIGHT ARM 30/20

14 KB Swing 44/26

10 DB Push Press LEFT ARM

45 second plank

 

Level 3

AMRAP 14 minutes:

10 DB Push Press RIGHT ARM 40/25

14 KB Swing 53/35

10 DB Push Press LEFT ARM

45 second plank

 

Level 4 Rx

AMRAP 14 minutes:

10 DB Push Press RIGHT ARM 50/35

14 KB Swing 70/44

10 DB Push Press LEFT ARM

45 second plank

Motivation

 

 

Strength

bench press 5 x 6 @ 80%

 

Mobility: banded shoulder stretch 3 mins/side. child’s pose 3 mins