Strength:
Shoulder Press
4 total sets (work up in weight, rest 1-2 mins between sets)
1 set is…
7 single-arm DB Arnold presses on a box. Click HERE to see it in action except we’re doing 1 DB and on a box.
7 single-arm DB bent over rows.
*NOTE: On the presses and bent over rows, we want a 3-sec ascent up and then 1-sec descent down for a total of 7 reps per arm.
*Leave 12-15 minutes to complete
WOD:
Four 3 min AMRAPS with a 1 min rest in between each one
15 Box Jump Overs 24/20/16
15 Russian KB Swings 70/53/25
*Max Pushups with time remaining
*score is total pushups accumulated from all 4 AMRAPS.