Warm-Up
Complete 2 rounds of the following
- 25 jumping jacks
- 10 (each side) side lying leg raises for glute activation – Watch video for proper form
- 10 sit-ups
- 90 second samson stretch each side
Workout
21 – 15 – 9 (complete the following reps and record time)
- Dumbbell Push Press (15-25# women/20-35# men) – Watch video for proper form
- Walking Lunges (Liz if your toe is still bothering you, complete air-squats) – Watch video for proper form
Times should be fast! CRUSH IT!
Everyday Fitness & Movement 
I could have sworn I left a comment earlier. However, I forgot my jump rope, so I did WOD #2 (sort of, because I forgot what it was; turns out I did one extra movement than I needed to do). I did dumbbell push press (12.5#), air squats and as an extra bonus one-arm body rows (12.5#)! Time: 6.29 .
Liz nice work! You did this workout Rx(plus). Nicely done. It was designed to be fast.
Thanks. I’m doing WOD #1 today; brought my jump rope with me.
Ryan – 3:13 using 20lb in each hand (40lb total) Farrah: 3:40 started with 10lb in each hand – ended with 5lb in each hand. Probably should have stuck with the 10lb and just taken longer.
4:24 w/20 lb in each hand.