WARMUP
2 ROUNDS
:30 Row
5 Inch Worms
5/5 SA Supported DB Bent Over Rows
10 Alt. SDB Around the Worlds
10 Glute Bridges
into…
2 ROUNDS
:30 Suitcase Hold
5 Up-Downs
5/5 SA Upright Rows
10 SDB Curls
10 Alt. Lunges
WORKOUT
AMRAP x 25 MINUTES
:45 DB Suitcase Hold (Athlete Choice, Moderate)*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
:30 Row (Easy Pace)
10 Reps of ‘Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
:30 Row (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 Up-Dog to Down Dog
10 Alt. 90-90 Hip Rotations
15 Banded Ws
-Rest as Needed b/t Sets-
(No Measure)
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