7 Rounds
30 Double Unders
5 Right Arm Up/Left Arm at Shoulder Alternating Lunges
5 Left Arm Up/ Right Arm at Shoulder Alternating Lunges
10 Push Press

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells

Score: Total Time

Goal: Under 15 Min

PROGRAM B

7 Rounds
30 Double Unders
10 Overhead Lunges
10 Push Press

RX Men: 95#
RX Women: 65#

RX + Men: 115#
RX + Women: 75#

Score: Total Time

Goal: Under 15 Min

Who's ready for a shoulder blaster??

For this workout if 30 double unders will take you longer than about a minute - you may want to lower the number to 20.  If 20 will still be really broken you may choose to sub hop overs!  (You can also sub singles, but we feel hop overs are a better sub).

For the lunges you will first do 5 with the right arm extended, holding the dumbbell and locked out - bicep by the ear and the left arm holding the dumbbell at the shoulder.  Then you will switch and bring the left arm holding the dumbbell to lock out with the bicep by the ear and bring the right arm to hold the dumbbell at the shoulder.

These may be forward or reverse lunges.  You do a TOTAL of 10 lunges each round. Alternate feet with each lunge step.

Make sure you take a big enough step that your front heel is down when the back knee touches the ground lightly.  Drive through that front heel to stand.  Stand up completely between reps.

For the push press you will use the same dumbbells.  They will both be at the shoulder to start.  You will dip - keeping the heels down and making sure the knees come forward and slightly out (not caving in).  Keep the chest up in the dip and make sure it's a shallow dip - not too deep.  Stand hard and fast to pop the dumbbells off of the shoulder.  Finish by pressing the dumbbells up to lock out with the biceps by the ears.