Warm – Up
- 400m Run or 50 Double Unders or 100 Fast Singles
Then complete
3 rds of the following
7-10 Reps of each movement
- 30 secs – Samson Stretch Each Leg
- Overhead Squats
- Sit-up
- Back extension
- Pull-up or 1 arm bent over row
- Dips
Workout
AMRAP-10
- 10 – Seated Dumbbell Press (use medium weight DB, try to go a little heavier than previous DB press)
- 10 Sit-ups or / (modification) 25 Flutter Kicks
- 10 Walking Lunges
Everyday Fitness & Movement 
Modified WOD #2; 10 seated dumbbell press; 25 flutter kicks; 10- 1 arm bent-over rows; 6 + 10; wanted to use 12.5# weights, but PF had 10 or 15# weights; used 10# weights for seated dumbbell press and 1 arm bent-over rows.