My Friends... 
I could not resist sharing this one! I did a modification of this workout this week and it was one of the hardest strength days that I can remember. 
Enjoy!
-Carla

This workout is a modification of a workout programmed by Matt Chan in his Train FTW online programming. I swear by this program for my own fitness because it incorporates elements that are critically important for Master’s athletes, such as thorough warm-ups and awesome accessory work!

Warm-Up

AMRAP 5 min (As many rounds as possible in 5 minutes)

• 5 burpees

• 10 air squats

• 5 push-ups (easy option)

• 10 (5 each side) bodyweight lunges in place.

Movement Practice

Practice a few reps of each movement in sequence to get a feel for the flow of the workout. The suggested weight is 2x 20lb dumbbells. You may need to break up the Renegade Row or the overhead lunge into smaller sets, but not more than 2-3 sets per movement. Select your dumbbell weight accordingly.

TIP: You may start to appreciate the difficulty of this workout early on. Do not let it get in your head! Power through each movement, one rep at a time and finish the 5 rounds.

Adjust the pace of your reps to manage fatigue and on the larger set movements, rest as needed but move efficiently.

Workout

5 Rounds for time - The prescribed weight is 2x 20# dumbbells.

• 5 Devil’s Press

• 10 right/10 left Renegade Row

• 5 Dumbbell Push Press

• 10 Dumbbell Front Squats

• 50 ft Double Dumbbell Overhead Walking Lunge

Cool Down

15 minute Post-workout deep stretch