Warm-Up 

complete 3 rds of the following:

• 10 Walking lunges
• 10 push-ups (use wall/stairs) – try a more challenging push -up position (no knee push-ups)
• 30 flutter kicks

Mobility

Grab your lacrosse ball – Watch this video first

• posterior shoulder smash – Good for any shoulder pain or to help prevent such pain
• Complete 2 mins on each side

WORKOUT 

AMRAP – 10

• 15 Kettlebell or Dumbbell swings (35# women / 45# men) – Scale the weight as necessary
• 10 Air Squats (get the hips below the crease of the knee – Use a target if necessary – GET LOW)

Note rounds and partial reps completed & weight of the kettle bells