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This WOD requires a set of dumbbells or equivalent substitute (for example, milk jugs, canned goods, etc.).
Perform 1 set of each of the following exercises and then repeat 2 times for a total of 3 sets.
A set consists of doing as many reps of each exercise as you can in 1 minute.
Perform all movements with as much control as possible.
1. Push Ups
Keep your body in a straight line and your core tight throughout the exercise!
Tip: To increase difficulty, place your toes on a raised surface (for example, a step, weight bench, chair, or wall depending on level of difficulty desired). To make it easier, place your hands on a raised surface.
2. Push Offs
Stand straight about 3 feet or so away from an elevated surface waist high or lower (for example, a stack of chairs at the gym or a desk at home) and fall forward, catching yourself on the surface with your hands. Now lower yourself until your chest touches the surface and then immediately push off with enough force to stand up straight again.
Tip: The lower the surface, the more force required to push off; the higher the surface, the less force required.
3. Pike Push Ups
Standing tall with your feet shoulder-width apart, bend at the waist and place your hands on the floor with your head between your hands. Bending at the elbows, touch your nose to the floor and push up by straightening your arms.
Tip: For easier effort, put your hands on an elevated surface, such as a step.
4. Lateral Shoulder Raises
Stand straight holding the dumbbells in each hand by your side. Keeping your feet shoulder-width apart and your elbows straight, raise your arms until shoulder height. Point your thumbs down toward the floor, hold for 3 seconds, and then slowly lower your arms to back your side.
Tip: To focus on your trapezoids, at shoulder height point your thumbs up and continue your movement until touching the dumbbells above your head.
5. Close Grip Push Ups
Perform push ups with your hands under your heart (less than a foot apart).
