Amber & Dave
3 Sets:
1:00 Max Reps Strict Pull Ups Or Object Bent Over Rows
1:00 Max Reps Glute Bridges
1:00 Max Reps Chair Dips
1:00 Max Reps Walking Plank Steps
1:00 Rest
Minimal Equipment
3 Sets:
1:00 Max Reps Strict Pull Ups Or Double Dumbbell Bent Over Rows (50s/35s)
1:00 Max Reps Weighted Glute Bridges (50/35)
1:00 Max Reps Double Dumbbell Bench Presses (50s/35s)
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Rest
CrossFit Division 
Missing my CFD crew!!
Lost count of reps almost immediately, lol.
Banded pull-ups
#35 glute bridges
Bench 2x#20
Step-ups #35
Finished with a core Tabata: 16 rounds 20s on 10s off. Odd rounds hollow hold, even rounds superman.
Equally lost count, but still did this with JJ.
Rows with #45 dumbbell in one hand and #30-35~ in the other, swapping at 30sec
#45 glute bridges
Bench with #~30kb and #~30-35 dumbbell
#45 step-ups
Also did the core finisher. Oof
Used 15 lb dumbbells
21 reps each round on bent over rows
21 glute bridges
15 bench press
15 step ups
I keep my gym equipment in the garage, and usually workout in there too but it was too cold, dumbbells were pretty damn cold in bare hands!!
Zooming with Crystal!
Bent over rows: 2 x 10 lbs. 25, 30, 20
Glute bridges: 22 with 10 lbs in round 1, 25 and 23 with 15 lbs in round 2 and 3 respectively.
Bench press: 2 x 10 lbs. 20, 25, 24
Chair step-ups: 10 lb. 16, 12, 20
Thought I might lose Anshita after my programmed warm up 3 rounds of 20 box step ups, 10 burpees and 5 straight leg sit ups but she powered through!
I did this one with my 30’s and 20 inch box – HEAVY today! Whew
69
79
77
You channeled your inner Cody 🙂
Strict pull-ups (banded) — 31 reps
Weighted glute bridges @45lbs — 60 reps
DB Bench @35’s — 55 reps
Step-ups @35lbs — 60 reps
Colder then a witches titty in the garage… but got after it!