WOD
“MOVE ALONG”
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: (50/35)
Box: (24”/20″)
*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie
MOBILITY
1:00 Seated Quad Stretch
AFTER CLASS
4 sets for Quality:
10 Double Dumbbell Floor Press
15 Banded Tricep Extensions
10 Pausing Bicep Curls (0:03 pause at the top)
