Virtual 6am/4pm

Pause Goblet Squat: 3 x 8-12

3 sec pause in the bottom. Do not bottom out. Do no bounce out of the bottom.

Pause Push-ups: 3 x max

3 sec pause in the bottom

Then…

12 min AMRAP

12 chair dips or Pushups

12 KB Swings

12 Goblet Squats