A. Single arm DB floor press – 4 sets of 5-8 reps. This one (video) is a new one for our programming, but it’s something I’ve been playing around with for a few weeks, and I like how it creates a focus on shoulder stabilization, one arm at a time. You may need to experiment with weights to find one that puts you into the rep range specified for your weaker arm. Do your weaker arm first, and then do the same number of reps on your stronger side. You may also use a kettlebell if you prefer.
B. For reps:
3 min AMRAP of double-unders (no substitutions), then:
6 min AMRAP of:
6 barbell front rack lunges (clean from floor) per leg (115/75, or scale as needed to roughly 30-40% of your back squat, whichever is less)
12 knees-to-elbows
Then, 3 minute AMRAP of double-unders.