Workout of the Day
AMRAP in 20 minutes, with a partner:
20 overhead lunges with a single dumbbell
20/15 calories (bike, ski, or row)

One partner completes a full round of lunges and calories while the other partner rests, then switch. Pick a dumbbell weight that lets you finish in two sets at most. The lunges are supposed to fatigue you a bit before the hard row/bike/ski, but they shouldn’t be bringing you to a stop.

One partner finishing the lunges and calories constitutes one round for scoring.

standard: 35/20
rx: 50/35
sport: double dumbbell OHL, 45/30
metcon:

Skill
Stretching, to be done after the class:
15 minutes of coach’s choice, or:

2 minute pigeon per side
2 minute half saddle per side
2 minute seated straddle
1 minute down dog
1 minute twisted cross per side
2 minute puppy dog