Warm-up
Complete 3 rds of the following
- 25 – Double unders or 2x Singles
- 10 – DB Bent over rows
- 10 – Air squats
Mobility
Complete 2 rounds
10 – Inch Worms
10 – Bird Dogs
Workout
AMRAP-10
- 10 Burpees
- 10 Dumbbell or russion kettlebell swings (25-35# Women/ 35-55# Men) – Swing to eye level
- 10 sit-ups
Note rounds + partial reps and weight for DB/KB swings
Everyday Fitness & Movement 
Used 20# weight for DB bent over rows; used 20# weight for kettle bell swings. 3+22
cahba 1/31 Bellevue hotel
used 110# barbell for rows
6 +3 @ 45# DB for swings