Warm-Up 

complete 2 rds of the following 

• 200m run
• 10 arm circles forward 
• 10 arm circles backwards
• 10 frankenstein kicks
• 10 push-ups

Workout of the day (WOD) – Please record your round + partial reps completed to comments on the blog 

AMRAP 10 – (As many rounds + reps in 10 minutes) 

• 400m run
• 10 goblet squats (use a medium weight dumbbell 10-20# women/ 15-30# men) 
• 10 walking lunges