"MOVE ALONG"
- WARM UP
- WOD
-
Post-WOD
- 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)