3/24/2026

Shoulder Press

Build up to a 1RM Shoulder Press

Red Sox

COMPETE (RX+)

Every 5:00 (3 sets)

100 Double Unders

30 Push Ups

50 Double Unders

10 Dumbbell Bench Press (70s/50s)

FREEDOM (RX)
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)

INDEPENDENCE (Intermediate)
Every 5:00 (3 sets)
60 Double Unders
20 Push Ups
40 Double Unders
15 Dumbbell Bench Press (35s/25s)

LIBERTY (Beginner)
Every 5:00 (3 sets)
50 Single Unders
15 Bar Push Ups
25 Single Unders
10 Dumbbell Bench Press (light)

Target Time: 3:00-4:00 per set

Time Cap: 4:30 per set