Warmup:

Bear Crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Inchworm to Hollow 30’

10 Scorpion Stretch

5 Cobra to hip snap

10 Push up to Down Dog

S/S/S:

Standing Dual Dumbbell Strict Press

5X5

Increase weight ea set

Video courtesy of 3v.

Changing things up with our Strict Press by using Dumbbells this cycle.  I’m a big supporter of DB lifting as it allows you to see which side is stronger and allows you to work the weaker side to help it catch up.  With these standing DB press, set your legs and core like you would a barbell Strict Press.  Keep the palms facing in throughout the lift.  This will allow a more stable position for your elbows and will move through the shoulder’s natural path.

WOD:

27-21-15-9*:

Burpee Over DB

Single Arm DB OH Reverse Lunge (per arm) (50/35)

*5 Shuttle Runs after each round of OH lunge

1 Shuttle Run equals 25′ down/25′ back

Time Cap: 20 Min

Video courtesy of OPEX Fitness.

Not gonna lie, the lungs should be pretty taxed by the end of this one.  Use the same standards on the burpee over DB as we used in this year’s Open.  For the DB OH rev lunge, aim to get all reps on one side done unbroken.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Banded Bully Stretch – 1 Min per side

Doorway Stretch – 1 Min per side