Wednesday 4.8.20

GROUP PREP

2 cardio

2 Rounds:

10 Squats

10 Ring Rows

5 Burpees

10 Lunges

Dumbbell

Warmup all movements

STRENGTH

Dumbbell Strict Press

3 sets of 5 Each

Dumbbell Curls

3 sets of 10-12

Dumbbell Tricep Extension

3 sets of 10-12

EQUIPMENT VERSION

“Castaway”

AMRAP 20:

4 Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

NO EQUIPMENT VERSION

“Castaway”

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

MOBILITY

Couch Stretch

Pigeon Pose

Butterfly