10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
7 Push Up + Shoulder Taps
7 KB/DB Squat + Press

Idea weight for Men: 30-55# KB or DB

Idea weight for Women: 12-25# KB or DB

(You may also use 2 light dumbbells if that's what you have)

Score: Total Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

So the way this works is you will do 7 of the push up + taps and then 7 of the goblet squat + press.  That is one round.  Your goal is to get as many rounds as you can in 10 min!

For the push up + taps you will do push ups on your toes or knees.  Make sure you touch your chest and thighs at the bottom of each rep.  Lock out completely at the top of each rep.  So sagging or snaking!  Keep the belly tight throughout.  Then once you lock out at the top of each push up you will bring one hand up to touch the opposite shoulder - then do it on the other side.  That is one rep.  Repeat this for 7 reps.

You may also sub elevated push ups + taps!

After you complete 7 push up + taps, you will pick up your KB or DB and hold it at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

From that bottom position you will drive through the heels to stand.  Once you have stood all of the way up - move the face back and press the KB or DB overhead.  Lock out with the biceps by the ears.

If you need to - you may do this without weight.

You may also squat (with or without weight) to a target that is a bit higher if you need to for injury or mobility purposes.

We would rather have you go all of the way down with no weight that squat higher while holding the weight.

Good luck!