Warm-up

Complete 3 rds of the following

• 20 – double unders or 2x singles
• 10 – overhead walking lunges – Hold a broomstick or PVC pipe overhead
• 10  – bird dogs (slow and controlled)

Mobility

• Samson stretch (90 seconds each leg)
• 10 – (5 each side) Iron Cross – Watch Video – Go SLOW – Much slower than this athlete in the video
• 10 – (5 each side) Scorpions – Watch video – Go SLOW – Much slower than this athlete in the video

Workout

AMRAP – 10 – Completes as many rounds as possible for time.

•  10 Dumbbell Front Squats (20/25# Women / 30/35# men) – Hold dumbbell on shoulders, elbows forward – Squat crease of hips below knee (GET LOW) — Watch Video for good form
•  10 Suitcase deadlift with same dumbbells – Watch video for proper form
•  20 Double unders or 2x singles

Note dumbbell weights, use the same dumbbells for the front squats and deadlifts.