For time:

10 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

9 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

8 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

7 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

6 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

5 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

4 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

3 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

2 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

1 Dumbbell Shoulder Press, 50/35 lbs

5 Ring Dips

Ring Dips / 10 Bench Dips

Rest 3 mins before Accessory…

TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
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.

3 rounds for quality of:

12 Dumbbell Lateral Raises, pick load

18 Dumbbell Hammer Curls, pick load

12 Dumbbell Front Raises, pick load

All movements are completed with double dumbbell.

Rest as needed between rounds.