Warm Up 

Complete 3 rounds for quality

• 30 jump rope single unders
• 5 inch worms
• 10 sit-ups

Strength and/or skill

3 x 10 reps (hand release push-ups) – At the bottom of the push up release hands, initiate new pushup  – Watch video for proper form – If you do not have strict push-ups do knee push-ups.  Rosa, continue to use stair push-ups.

MetCon 

AMRAP-10

• 10 Pull-ups or ring rows (substitute db bent over row if no pull-ups apparatus avail.) – Use light/medium weight 
  • watch video for proper form
• 10 sit-ups
• 10 chair dips  – Watch for proper form