Warm-Up:

4 x 2:00 Rounds

1- Pass-Throughs, Around-the-Worlds, Good Mornings (use PVC, broomstick, towel, if possible)
2- Heel, Toe, Bunny Hops, Squats
3- Scorpion, Knuckles to Toes, Hip Bridge (all performed on your back)
4- Scap Push-Ups, Press (standing or seated, weighted or unweighted), Unweighted Standing Reverse Fly

Rehearsal
4 Rounds
10 Jumps/Squat (do a different 10 reps each round- Doubles, DB Jump-Overs, Air Squats, Goblet Squats)
8 Sit-Ups
6 Shoulder-to-Overhead

Workout:

AMRAP 3:
100 Double-Unders
30 Sit-Ups
Max-Effort Single-Arm Shoulder to Overhead

Rest 2:00

AMRAP 3:
75 Dumbbell Jump-Overs
30 Sit-Ups
Max-Effort Single-Arm Shoulder to Overhead

Rest 2:00

AMRAP 3:
50 Air Squats
30 Sit-Ups
Max-Effort Single-Arm Shoulder to Overhead

Rest 2:00

AMRAP 3:
25 Goblet Squats
30 Sit-Ups
Max-Effort Single-Arm Shoulder to Overhead

Switch hands as often as you’d like to keep the dumbbell moving for the remaining time each round.

Track TOTAL number of Shoulder to Overhead reps over all 4 workouts.

30-Day Push-Up Challenge

Day 9:

14 Reps
6 Reps
4 Reps