Warm-up 

complete 2 rounds for quality

• 10 arm circles forward
• 10 arm cirlces backward
• 15 jumping jacks (Liz air squats)
• 10 – Push ups – use stairs or wall for scale, DO NOT do knee push-ups
• Hollowbody hold 30 seconds

Mobility/Stretching 

Complete 2 rounds 

• 1 min samson stretch each side – Watch Video 
• 1 min psoas flossing with lacrosse ball-  each side – Watch Video Starting at 2:36 for proper psoas flossing technique

Workout 

AMRAP – 10 – Set clock for 10 mins 

• 3 – Burpees
• 6 – sit-ups
• 9 – Goblet Squats – Watch video – men use 10-25# Dumbbell or kettle bell/ladies use 5-15# Weight