WARM UP – MOBILITY

Full body dynamic warm-up and stretch

Red band shoulder warm-up / activations

With a pair of light dumbbells: review each DB movement and complete 3-5 reps for practice + warm-up.

Choose a DB weight for the workout where most if not all sets of 10 can be completed unbroken.

WOD A

300

10 Rounds For Time:

5 Strict Chest to Bar Pull-ups

10 “Dumbbell Movements” (50/35lb)

15 Ab-mat sit-ups

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees (push-up on DB then stand up with them)

Round 3 – Dumbbell Power Cleans (one end of each dumbbell must touch the ground)

Round 4 – Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps (DB’s held by your side)

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Deadlifts

Round 10 – Dumbbell Thruster

25 min time cap

ACCESSORY

3 rounds: rest as needed

5-4-3-2-1 Dumbbell bicep curl to shoulder press (5 curls + 5 Shoulder press, 4 curls + 4 Shoulder press, etc.)

8-12/side Side plank thread the needle

45-60s Weighted front plank hold

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