Part 1

"Aggressive Warm Up"

3 - 5 Rounds:

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

This can also be done with a barbell if necessary.  Go LIGHTER than you think.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 3
(You may think about skipping this part if you are doing the heavy bench pressing from the Power workout)

3 Rounds
1 Min Skull Crusher
Rest 1 Min
1 Min Floor Press
Rest 1 Min

May be done with dumbbells or a bar.Goal for these is not to go heavy but to keep moving for the whole minute!

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull".  Really extend the elbow hard at the top!

For the floor press - it is basically a bench press from the floor.  Don't slam your elbows down.  You will pause for like 1/4 second at the bottom each time!!