8/8 Half kneeling bottoms up kettlebell press
10m/10m Band glute activation drill, lateral only
12 Scap retraction push-ups
0:30 Single unders
*At a moderate pace
3 Bar-facing burpees
3 Dumbbell push press
10 Double unders
*Increase load on the push press on the second round.
FOR TIME : (15 Min Cap)
50 Bar-facing burpees
25 Dumbbell push press (40lbs/25lbs ea)
75 Double unders
With the remaining time,
AMRAP Bar-facing burpees
*Score is the number of reps completed.
This workout is light loaded and very shoulder intensive. Use a consistent pace on the initial set of burpees before attempting to crank out the 3 round section with a quick pace and fast transitions. A top score on this workout could be upwards to 50 bar-facing burpees completed in final set!
3 Rounds, NOT for time:
0:30 Double kettlebell or dumbbell overhead hold
THEN 3 Rounds, Not for time:
1:00 Plank (weighted)