WARMUP
## 30 Seconds
Easy Row
Front Plank
Active Samson
Moderate Row
Right Side Split Squat
Left Side Split Squat
Faster Row
Right Side Plank
Left Side Plank
## Dumbbell Warmup
### 30 Seconds Each
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)
Goblet Alternating Reverse Lunges
Goblet Squats
*Performed With 1 Light Dumbbell:*
# MOBILITY
## Dumbbell Ankle Stretch: 45 Seconds Each Side
# TEACHING
### Movement Prep
5 Slow AbMat Sit-ups
5 AbMat Sit-ups
## LUNGES
### Movement Prep
10 Reverse Lunges (5 Each Leg)
25 Foot Walking Lunge (No Weight)
25 Foot Walking Lunge (Lighter Dumbbell)
## ROWING
### Movement Prep
30 Seconds Right Leg Row
30 Seconds Left Leg Row
30 Seconds Both Legs Row
WOD
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
