Warm-up

– complete 3 rounds of the following

• 8 burpees
• 10 push-ups (strict or use a wall or stairs – no knee push-ups)
•  30 second hollow body hold

Mobility

• samson stretch – 90 seconds each side
• pigeon stretch – 90 second each side

Workout 

AMRAP-10

• 15 – Goblet Squats – Use a medium to heavy weighted dumbbell – ex: men 20-45#/ women 15-35#
  • Go slow, use good form, break up the sets if you need to.
• 10 – Sit-ups

Record number of rounds completed & weight used for goblet squats

Goblet squat video for proper form