Warm-up

Every minute for 10-20 minutes of:

1. 45” Step & Reach (Video)
2. 45” Dips (Video)
3. 45” Frontal Plank Hold (Video)
4. 45” Down-Dog to Pigeon (Video)
5. 45” Single Leg Glute Bridge (Video)

Metcon

6-9-12-15-12-9-6 reps, for time of:

• Dumbbell Front Squat (Video)
• V-up (Video)

Metcon sin material

6-9-12-15-12-9-6 reps, for time of:

• Jumping Air Squat (Video)
• V-up or Sit-ups (Video1) (Video2)