Warm-up:
1 min machine of choice
20 Banded Pass Throughs
20 Banded Shoulder Press
-into-
8 Minutes
3 Inch Worms
6 Single Dumbbell Shoulder Press (each)
10 Alternating V-Ups
+
Freedom (RX'd)
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press @ 50s/35s
*Complete 5 Ring Dips or 10 Bench Dips after each set
—
Independence (Scaled/Masters)
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press @ 35s/25S
Complete 8 Bench Dips after each set
Time cap - 14 mins
Target - 8-10 mins
**INTENTION - These are intended to give your athletes a great "pump" for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work. The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a "pump," sweat some, and get out of breath. Ideally, you can perform these with partners as well! Athletes should approach each movement consistently to help keep a steady workflow without over-resting or blowing up their arms.
+
Accessory - 3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-