A. WARM UP
30 Seconds Each :
Easy Bike/Row/SHUTTLE RUN
Lateral Squats
Down Dog Walk Out
Moderate Bike/Row/SHUTTLE RUN
Hold Squats
Cat and Cow
Faster Bike/Row/SHUTTLE RUN
Air Squats
Side Plank (Each Side)
https://youtu.be/IkMmABQ9SkMScoring: Not Scored
B. Single Dumbbell Warmup
20 Seconds Each Side
With Lighter Weight:
Single Dumbbell Deadlift (Between Legs)
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
https://m.youtube.com/watch?v=XwfpZzRv58cScoring: Not Scored
C. MOBILITY
Dumbbell Ankle Stretch: 30 Sec Each Side
Dumbbell Squat Hold: 30 sec
Dumbbell Assisted Straddle Stretch: 30 sec
Dumbbell Warrior Squats: 30 sec
https://m.youtube.com/watch?v=EfUJgmgTvlIScoring: Not Scored
D. "Control-Alt-Delete"
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Cal Bike or 25/18 Cal Row or 400 Meter Run
https://youtu.be/CCrBm9XG5o4Scoring: Not Scored