WARM UP – MOBILITY

2 rounds: alternating w/ partner as needed

– 90s Row

– Dynamic shoulder / hip rotations and warm-ups

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

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

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