Warm-up

Complete 50 double unders or 100 singles

Then complete 3 rds of the following

• 10 burpees
• 10 walking lunges
• 10 side leg raises
• 45 sec samson stretch each side ‘

Strength  – Bent over dumbbell row

Increase weight after each set (maintain good form)

Heavy 3 – 3 – 3 – 3 – 3 (note the heaviest weight)

WOD

AMRAP – 12 (12 minutes as many rds as possible)

• 15 double unders or 30 singles
• 10 Goblet squat (45# men / 25# women) – Scale weight as needed (scale to air squats if necessary)
• 10 sit-ups

Note rds + partial reps completed + weight for goblet squats.