WARM UP – MOBILITY
Partner up on a Rower, and pull out a box / dumbbell(s) in other square.
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2 rounds: alternate w/ a partner
60s Row (increase pace on Rd 2)
Dynamic joint warm-ups + stretches (upper and lower body)
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Review and warm-up WOD movements
WOD A
MOVE FOR ME
Complete for total Reps + Cals: (30 mins)
AMRAP 5: Dumbbell box step-ups (20″ – 50/35)
AMRAP 5: Calorie Row
AMRAP 4: Single Arm Alt. Devil press (50-35)
AMRAP 4: Calorie Row
AMRAP 3: Step down box jumps (24/20)
AMRAP 3: Calorie Row
AMRAP 2: Plank Drag throughs (L+R = 1)
AMRAP 2: Calorie Row
AMRAP 1: Lateral Burpees over the dumbbell
AMRAP 1: Calorie Row
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Partner up on a rower and start on either the row or the box step-ups
No rest between movements
ACCESSORY
Cool down, Roll out, stretch (Coach led if there is time)
