Workout 1:
4 rounds as fast as possible: rest as long as needed between
10 double overhand deadlifts(guys use an axle bar girls use men’s bar or axle) 250/150
10 squats d ball on right shoulder
10 on left shoulder
10 squats bear hugging d ball
10 dragon flags
Workout 2
3 min AMRAP of box step ups 2×53/2×35
Rest 3 min
2 min AMRAP of box step ups same weight
Rest 2 min
1 min AMRAP of box step ups same weight
Rest 1 min
8 minute row AMRAP Calories
Box step up height
5’11+: 24″
5’4-5’10”:20″
5’0″-5’3″:16″