Warmup:
2 Rounds
:30 Quad Stretch per side
:30 Lat Stretch per side
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2 Rounds
10 Walking Lunges
5 Groiners
5 Pushups
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2 Rounds
4 Burpees Over Dumbbell
4 Dumbbell Snatches (light weight)

Heat 1 will start 18 minutes into class. Heat two will start with 18 min remaining in class.

Metcon:
As many rounds and reps as possible in 15 minutes of
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Rx’d: (Ages 16-54) ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Masters 55+: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Scaled:(Ages 16-54) ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell