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
