Warm-up

General WU

10-15 min warm up and stretch
then discuss workout and movements

demo dumbbell burpee press
points of performance
feet hip-width stance
grip dumbbells in the center
hips descend back and down slightly
arms extend out to catch body in plank position as feet descend back
perform push up
on the way up out of push up, jump into squat stance
hips and knees extend rapidly, then press dumbbells over head to locked out postion

Weightlifting

20 rep Back Squat (this is the last week of the back squats )

1 set 20 reps
Set should be unbroken
Start with 55% of 1RM, weight will increase by 5 lbs each week.

Metcon (AMRAP - Reps)

12 min AMRAP
50 yard overhead dumbbell walking lunge 20/10
20 dumbbell burpee press 20/10
50 double unders / 100 singles
20burpees
50 yard overhead dumbbell walking lunge 20/10
20 dumbbell press 20/10

count the lunges as 50
total will come out to 210 reps