• Warm-up
o Arm over chest
o Arm over head
o 10 arm circles forward
o 10 arm circles backward
o Grab foot behind alternating
o Hip Stretch
o Reach hands to toes

• Workout
o “The Chief”
5 rounds of 3 min AMRAP (As Many Rounds as Possible)
1 round is:
o 3 reps of power clean with dumbbell (one in each hand)
o 6 push-ups
o 9 squats
o After 3 min of work: Rest 1 minute
o Repeat for a total of 5 rounds of 4 minutes each round