WARM UP – MOBILITY
2 rounds: alternating w/ partner as needed
– 90s Row
– Dynamic shoulder / hip rotations and warm-ups
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Full body stretches: Iron Cross / Scorpions / Down dog / Cobra etc.
Review all WOD movements and set up with a partner sharing a box / DB / rower as needed.
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, Stretch, Mobilize
and/or work on a weakness
