Warm-up: Shuffle , Dance , or Jump Rope for 5-10 minutes until warm
Main WOD:
1. Standing Dumbbell Lateral Raises (50 seconds x 3 sets)
2. Dumbbell Jump Squats (50 seconds x 3 sets)
3. Banded Upright Rows (50 seconds x 3 sets)
4. Dumbbell “Man Makers” (50 seconds x 3 sets)
Abs:
Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration
Notes:
*Rest for 25 seconds between all sets and exercises
*For all exercises, choose a weight that is light enough to complete the entire exercise with good form
*For exercise #3, you can use dumbbells in lieu of a resistance band
*Click on exercise to view video demonstration