EXTENDED WARM-UP
ON A 8:00 RUNNING CLOCK…
Build up to Workout Weights for Shoulder
to Overhead*
*Barbell comes from floor.
WORKOUT
FOR TIME*
10-9-8-7-6
Shoulder to Overhead (135/95)
Up-Downs Over Bar
Immediately Into…
5-4-3-2-1
Shoulder to Overhead (185/135)
Up-Downs Over Bar
*After each set complete 25 ‘Unbroken’
Double Unders. If miss before 25 are
completed, start that set of DU back at 0.
Max 3 attempts per set then complete 25
reps and move on. No additional penalty.
