Compete/Train
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: 35/50 M25/40
Box: 20/24
*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie
Sweat
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: 25/35 M20/30
Box: 20/24
*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie
AFTER PARTY
4 sets for Quality:
10 Double Dumbbell Floor Press
15 Banded Tricep Extensions
10 Pausing Bicep Curls (0:03 pause at the top)
AT HOME:
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Machine or Run
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Machine or Run
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Machine or Run
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Machine or Run
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Machine or Run
