Warm Up
Banded 7s
-into-
6:00 AMRAP
100m Easy Run
5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)
5 Hand Release Push Ups
5 Single Arm Dumbbell Bench Press (each)
Workout Prep:
2 sets
100m Run (build in pace)
5 Bench Press (build in weight)
Rest :45
Shoulder Press 4×3
Shoulder Press
Every 2:00 × 4 sets
3 Shoulder Press @60%
Red Roses – FREEDOM (RX):
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)
INDEPENDENCE:
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.