Prep
2 Sets
Hip CAR’s x 5 per leg per direction
Shoulder CAR’s x 5 per Arm per direction
2 Sets
Bike or Row x 60 sec
Side plank x 20-30 sec per side
Goblet Step Back Lunge x 5 per leg
Single Leg Side box negatives x 5 per leg
Essentials
A.
25min Amrap
Right arm Dumbbell shoulder to overhead x 15 reps
alternating Box Step Ups x 15 reps
Left arm Dumbbell shoulder to Overhead x 15 reps
Burpee x 15 reps
Fitness
A.
25min Amrap
Right arm Dumbbell shoulder to overhead x 15 reps 50/35
Single Dumbbell alternating Box Step Ups x 15 reps (50/35)(24/20)
Left arm Dumbbell shoulder to Overhead x 15 reps 50/35
Burpee x 15 reps
RX +: 70/50
