14 Min AMRAP
1 Min Run, Row, Bike or Taps
7 Goblet Squats

Idea weight for Men: 35-55#
Idea weight for Women: 12-25#

Score: Total Rounds + any additional squat reps at the end.

Goal: 7 Rounds +

For the portion of this workout that you are doing the run, row, bike or taps - make sure you move the whole time.  Don't sandbag it - push yourself!

For the goblet squats you will hold a single kb or dumbbell at the chest.  Keep the chest up and the elbows tucked in!  You will reach the butt back and down.  Feet are shoulder width apart and heels are down.  Drive the knees out and keep the chest up as you squat.  Ideally you will get your butt lower than your knees at the bottom with the heels down, knees out, chest up the whole time.  Stand by driving through the heels and squeezing the cheeks!

If you are unable to go all of the way down and stand up with weight - ditch the weight!  We would rather have you go all of the way down -even using assistance if possible.

If you are unable to go all of the way down due to injury or mobility issues - you may shorten the depth and keep the weight - or ditch it if necessary along with cutting the depth.