Movement Specific Warmup

3 minute Bike
(1 min slow,1 min medium,1 min moderate/fast)

Dumbell Warmup-
2 Rounds (w/ light pair of DBs)
10 DB Strict Press
10 DB Push Press
10 DB Renegade Row
Build to Workout Weight

Burpee Warmup:
10 up and down dog
10 pushups
5 half burpees
5 full burpees

1 Minute- Front Rack Stretch on Wall

1 Minute Each Side- Calf Stretch on Post

1 Minute- Child Pose on Dumbbell

30  Minute AMRAP

Teams of Two

40/30 Calorie Bike
40 Double Dumbbell Push Press (50/35lbs)
20 Alternating Dumbbell Renegade Rows (50/35lbs)
30 Burpees

*partners split reps as needed

*pick a weight on DBs that you could do 20 reps of DB Push Press unbroken when completely fresh.

Scaling Options:

Bike-
50/40 Calorie Row

Burpees-
Step Up Burpees