Warm Up

Complete 3 rounds not for time (slow and controlled)

• 50 Single under jump ropes
• Forearm to instep stretch (4 each side 10-15 seconds each side)
• 4 inch worms
• 10 wall squats (remember squat therapy) do 5 stop adjust and complete next 5 (make #10 look as good as #1)
• 10 sit-ups

Strength / Skill

Complete 5 sets of each

• 5 – Dumbbell bent over row (5 each arm)
• 5 – push-ups (use stair or bench, no knees)

MetCon

AMRAP-10

• 20 – Walking lunges – Watch demo 
• 10 – chair dips – Chair Dip or Bench Dip Watch demo