Shoulder Press –  2 Reps

* Use the heaviest weight you can for each set. Rest as needed between sets.

10 minutes to establish a Heavy 2 rep.

This is all based on feel, not percentages. Stay tight, and no hip rocking!

Try and reach a heavy 2 rep in 5-6 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 3-5 reps and save the 2 rep for the last 3-4 sets.

Record the heaviest set as your score for load

For time:

5 Wall Walks

25 Kettlebell Swings, 70/53 lbs

25/20 Row Calories

4 Wall Walks

20 Kettlebell Swings, 70/53 lbs

20/16 Row Calories

3 Wall Walks

15 Kettlebell Swings, 70/53 lbs

15/12 Row Calories

2 Wall Walks

10 Kettlebell Swings, 70/53 lbs

10/8 Row Calories

1 Wall Walk

5 Kettlebell Swings, 70/53 lbs

5/4 Row Calories

Target time: 12-14 minutes

Time cap: 16 minutes

Large Class Target time: 16-18 minutes

Large Class Time cap: 20 minutes

Stimulus is moderate pacing across the entirety of the workout. As athletes finish the 3rd round, pacing and transitions should start to increase. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells. Ensure athletes shake out their arms when they can utilize the heck out of their legs/hips during the swings and row.

Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.