Warm Up 
3:00 choice cardio
 
10 slow tempo air squats + 30 second deep squat thoracic rotations
10 x wrist stretch- on all 4s, fingers forward with palms on the floor,  elbows locked and rock back and forth to stretch wrists/forearms
10 x wrist stretch-  back of the hand on the floor, fingers facing your knees.  Rock back and forth
10 x rotating elbows in and out while on all 4s.  Keep palms of the hands flat on the floor, locked elbows, and rotate elbows in and out.  
10 x inchworm ( no push up)- walk feet back to the hands
10 x plank to down dog


 
 
 
WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees
50/35  35/20 


Finisher
3 rounds
DB step ups x 45 seconds right
rest 15 seconds 
DB step ups x 45 seconds left
rest 15 seconds
Body weight step ups x 1:00 max reps
Rest as needed