WOD:

For Time:

27-21-15-9:

Calorie Row

Floor Seated Dumbbell Presses (35/20)

*100′ Dumbbell Walking Lunge (35/20) after each set of DB Strict Press

Video courtesy of Priority Strength.  For the Floor Seated Dumbbell Press, you will sit on the floor with your legs out straight.  Keep your back straight, and DBs on top of your shoulders. From there, press straight up.  Keep your core tight throughout the movement so you avoid tweaking your back

Video courtesy of Fit Life YouTube.  For the DB walking lunge, keep the DBs at the hang position.

Scaling Options:

DB weight -> 25/15 -> As Needed

DB Walking Lunge -> if unable to do with lighter weight, do without DBs

Cool Down:

Banded Bully Stretch – 2 min per side

Video courtesy of Self Holistic Health.  Demo of Banded Bully Stretch

Roll out entire back – 30 passes