Warm up
3 rounds
:25 shoulder pass
:25 good morning
3 rounds
:25 side lunges
:25 inch worms
3 rounds
:25 spiderman lunge
:25 sea turtles
250 row
Workout
12:00 amrap
10 deadlifts (moderate to light weight)
10 box jump (8 step ups variation)
10 db shoulder press (light to very light)
3:00 rest
12:00 amrap
12 barbell bent over row (moderate to light weight)
12 rear foot elevated lunge (body weight only)
12 rear foot elevated lunge
3:00 rest
12:00 amrap
14 squats (bodyweight only)
14 db bicep curls
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