AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (50/35)
Box: (24”/20″)

Intermediate: DB 35/25, Box 20/14″
Beginner: DB 25/15, Box 14/10″

*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie


“If you can laugh at yourself, you are going to be fine. If you allow others to laugh with you, you will be great.”
-Martin Niemoller

It is so important to not take yourself too seriously. Laughing at yourself shows humility and brings us closer together. It relaxes us, it grounds us, and it connects us. Humor shows that we are imperfect and attempts at perfection are futile.
Sarah Gardner (Daily JAM)