Equipment Needed: Dumbbell 15 lb dumbbell (scale as needed).
Beginner: 5 lb dummbell.
12 Sumo/Plie Squats with Single Arm OH Press 6 Right/6 Left
12 Lateral Step Ups With Weight
12 Lateral Lunges with Bicep Curl 6 Right/6 Left
12 Single Arm Swings to Shoulder Hieght 6 Right/6 Left
12 Woodchop with Knee Lift 6 Right/6 Left
12 Renegade Row 6 Right/6 Left (drop weight if needed/perform on bench or chair without weight as modification)
12 Double Leg Stretch with Weight
Then - Option To Finish Line:
1,000 meter Row, 500 meter Bike or Run.