Dumbbell Push Press
Dumbbell lunges (Per Leg)*
200M Row (Run)**
Round one you’ll complete 21 reps of each movement
Round two complete 15 Reps
Round three complete 9 Reps
*For the Dumbbell Lunges modification options. FIRST I would like you to scale reps. Instead of going unweighted, do less reps but still weighted. So instead of the prescribed reps per leg, do that number of reps total. From there you can scale back on weight should you need to.
Option to make the lunges reverse lunges or walking lunges.
**For the Row if you have access to a rower at home or at your gym, use that. If you do not you can run (shuttle runs back and forth are an option) or choose another form of cardio. A 200M Row should take you 60-90 ish seconds. You can run that amount of time if you aren’t sure how far 200M is.
For the Row/Run, you only need to do 1 200M Row/Run per round. Not 21,15, or 9.