Monday 1/30 legs & shoulders

Set up your work-space. Grab 1 set of 5, 10, and 15lb. dumbbells. Also get a plyo box or a bench.

Workout

1. 50 Air squats
   
2. Overhead Shoulder press 1 x 15 reps @ 10lb. dumbbells
   
3. Step ups on plyo box or bench:  1 x 10 reps on each leg (bodyweight)
   
4. Dumbbell Upright Rows: 1 x 15 reps @ 10lb. dumbbells
   
5. Romanian Deadlift (RDL): 1 x 15 reps @ 15lb. dumbbells
   
6. Side shoulder raises: 1 x 15 reps @ 5lb. dumbbells
   
7. Glute bridges: 1 x 15 reps with 15lb. DB resting on hips
   
8. 50 sit & reach crunches
   

3 total rounds. Follow with a 1,000 meter row