Thursday 10/12/23

RX

For time:
21-15-9
DB devils presses (20/35 lb)
– Perform 10 x 50-ft shuttle runs after each set.

INTERMEDIATE

For time:
21-15-9
DB devils presses (15/20 lb)
– Perform 10 x 50-ft shuttle run after each set.

BEGINNER

For time:
15-12-9
DB devils presses (10/15 lb)
– Perform 5 x 50-ft shuttle run after each set.

SKILL WORK

Post-workout:
3 sets:
20 seated alternating DB shoulder presses
– Use two DBs and alternate presses until you have completed 10 per arm.
– Add load as long as the 20 reps are unbroken.