WARMUP
## 40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)
Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)
Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)
*Performed with a Single Light Dumbbell*
## 30 Seconds Each
Push-up to Down Dog
Alternating Box Step-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Child’s Pose on Box: 1 Minute
## Wrist Stretches on Box: 30 Seconds Each Direction
# TEACHING
## ROW
### Movement Prep
30 Seconds Just Legs Rowing (Shoulders Forward of Hips with Heels Down)
## BURPEES
### Movement Prep
6 Frog Hops (Pausing With Heels on Ground)
3 Burpees
## SINGLE DUMBBELL BOX STEP-UPS
### Movement Prep
*With Lighter Weight & Lower Box:*
30 Seconds Alternating Step-ups
*With Workout Weight & Workout Box:*
20 Seconds Alternating Step-ups
## PUSH PRESS
### Movement Prep
15 Second Dip Hold (Glue the Heels)
3 Pausing Push Presses (3 Seconds in Dip)
3 Push Presses
Build to workout weights
WOD
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 24/20
Dumbbell: 50/35
