"MOVE ALONG"

  • 1:00 Row Easy Pace
  • 0:20 Active Samson
  • 0:20 Alternating Quad Stretch
  • 0:20 Push Up to Downdog
  • 1:00 Row Moderate Pace

AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil's Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (22.5/15)
Box: (24”/20")

*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch

 

ACCESSORY

4 sets for Quality:

  • 10 Double Dumbbell Floor Press
  • 15 Banded Tricep Extensions
  • 10 Pausing Bicep Curls (0:03 pause at the top)