Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s ( hip halo between sets)
-into-
5 min AMRAP
5 Single Arm Dumbbell Shoulder to overhead (each side)
5 step back lunges (each side)
5 bird dogs (each side)
5 dead bugs (each side)
**2. Workout Prep**
2 sets
3 Single Arm Dumbbell Push Press (L)
3 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)
– 1st set is lightweight and 2nd set should be at workout weight –
Watermelon Sugar
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
