Warm Up 

Complete three rounds not for time (go slow work on proper form)

• 10 air squats
• 20 Jumping jacks
• 10 push-ups (chest must touch the floor or stair or box)
  • Watch video for proper form
• 30 seconds Samson stretch each leg – Watch video 
• 30 seconds – Hold bottom of the squat– Hold on to something as needed to get into proper form, watch video for proper position

Strength or skill 

• 5 sets of 5 reps – L – Seated DB Press – Watch video for proper form
• (Grab two dumbbells, sit on the floor, press directly overhead)
• Note weight and post to comments

Metabolic Conditioning Workout 

• AMRAMP-8  Set Clock for 8 Minutes (count # of rounds and reps completed, post results to comments)
  • 20 Walking Lunges  – Watch Video
  • 10 Sit-ups
  • 20 Burpees

NOTE: Modification:   Rosa, please complete walking lunges on 1 leg (do 20 on good leg), substitute more push-ups for burpees 🙂