A. WARMUP
1 Minute Easy Bike / Row / Shuttle Run
30 Seconds Active Samson
30 Seconds Single Dumbbell Deadlift (15 Seconds Each Arm)
1 Minute Easy-Moderate Bike
30 Seconds Step Back Lunges
30 Seconds Single Dumbbell Russian Swings (15 Seconds Each Arm)
1 Minute Moderate Bike
30 Seconds Down Dog
30 Seconds Single Dumbbell Strict Press (15 Seconds Each Side)
https://www.youtube.com/watch?v=XwfpZzRv58cScoring: Not Scored
B. ACTIVATE
3 Rounds :
10 Hollow Rock
10 Superman Lat Pull-Down
https://www.youtube.com/watch?v=3te1ZQPuODoScoring: Not Scored
C. "Round of Applause"
4 Rounds For Time :
12/9 Calorie Assault Bike
30 Single Dumbbell Romanian Deadlift (50/35)
12/9 Calorie Assault Bike
30 Bodyweight Lunges ***
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Step Back Lunges (50/35)
Round 4: Single Dumbbell Overhead Lunges (50/35)
https://www.youtube.com/watch?v=9LmjVlYkaNAScoring: Not Scored