A. General
3 rounds
1min Bike-Row-Ski-100m Run
-10 Alternating Scorpions
B.Specific
2 sets
5/5 single arm DB floor press
30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjYStrengthA: Metcon (Weight)DB Bench press
Find the Heaviest weight you can use for 5 repsScore: Heaviest set
TC: 12mins
Scaling options
Beginner, Intermediate, Perform
As Written Metcon B: Metcon (Time) 3 rounds
15 Push-up + renegade row 2 x 50/35lbs
100m Farmers Carry 2×50/35lbs Scaling options
Beginner
3 rounds
15 Push-up + renegade row 2×35/20lbs
100m Farmers Carry 2×35/20lbs
Intermediate & Perform
As Written Cool down 3-4 minutes on bike or rower
Shoulder C.A.R’s
3 x 5 Forward / 5 Backward per Arm