Part 1

"Aggressive Warm Up"

3 - 5 Rounds:

20 Sec - 1 Min  Wall Facing Handstand Hold
1 Min Rest

Get as close to the wall as you can.  And REALLY fight the overextension of the spine by pulling the rib cage in and tucking the chin.

20 seconds for newbies - 1 min for all stars!

Metcon (Weight)

Part 2

"Dumbbell Fist Fight"

4 x 25

Dumbbell Shoulder Press

Must be unbroken

For the first round choose a weight you are pretty certain you can do the 25 unbroken.  If you are successful and feel like you can go up - feel free to do it!

These may be standing or seated.  Do NOT lean back!  Keep the abs engaged.  And make sure to lock out every rep.

If you do not have dumbbells you may choose to use a barbell.

Rest 3-5 minutes between.

Metcon (Weight)

Part 4

3-5 Sets
15 Lateral Raises
15 Bent Over Reverse Flies
15 Upright Rows

All 3 done as a superset with as needed rest between supersets. So, all 45 reps in a row then rest.  Again - pretty light weight.

Weight is determined by quality lateral raise.  Keep elbow above hands.  It helps to turn the thumbs down to turn off the front part of the shoulder.  Slight bend of the elbow is ok.

For reverse flies, bend at the hips and use the shoulders and upper/mid back to "flap the wings".

For the upright rows, focus on keeping the shoulders back and down so that the shoulder doesn't roll forward into a bad position.  It's like you are elbowing someone in the face on either side of you!