Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press
5 Dumbbell Push Jerks
5 alt v-ups (each side)

**2. Strength:

Working every 2 min for 10 min (5 sets):  2 front squats + 1 push press + 1 push jerk.

Set 1 – 45%

Set 2 – 52%

Set 3 – 57%

Set 4 – 62%

Set 5 – 67%

**3. Workout Prep**
1 set
3 Dumbbell Thrusters
3 Toes to Bar
30 Sec. Row (moderate pace)

Workout:  Blues Clues

* Target number of Rounds: 7 Rounds +
* Minimum number of Rounds before scaling: 5

20-minute AMRAP
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
16/14 Calorie Row

* Scaling option 1 (Masters 45+)
20-minute AMRAP
8 Dumbbell Thrusters (2×35/25)
10 Toes To Bar
14/12 Calorie Row

* Scaling Option 2 (Beginner)
20-minute AMRAP
8 Dumbbell Thrusters (light)
12 Sit Ups
10/8 Calorie Row

Accessory:

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)