Mobility: Shoulder Mobility
Skill Practice Warm Up: Spend 6 minutes working up to a challenging shoulder press weight (80 – 95% of 1RM). Hit that weight for 2 – 3 more sets. For an extra challenge use an axle bar.
Workout: “Dr. No” – 3 rounds for max wall balls. In 5 minutes perform:
Rope climbs (A: 2 reps, I: 1 rep, N: 2 rope lay downs)
3 shoulder press (A: 115lbs, I*: 65lbs, N: 20lb dumbbells)
3 push press (same)
3 push jerks (same)
9 front squats (same)
Max wall balls (A: 20lbs/10′, I*:14lbs/9′, N: 10lbs/8′)
1 minute rest
(repeat 2 more times)
*Women’s “As Prescribed” Performance weights and reps (Rx)
Scale up option: 135lb/75lb barbells
Scaling Guide: 13 – 19 minutes
Coaching Notes: If you complete the first round and have more than 3 minutes remaining for wall balls, scale up the barbell next round. You don’t have to scale all the way up to 135/75, but add a little weight. Doing 9+ minutes of wall balls will make you really sore!
Compare To: New Workout!
Optional “Cash Out”: None.