Warm-up

Every minute for 10-20 minutes of:

1. 45” Lunge & Reach (Video)
2. 45” Lateral Plank Hold or Lateral Knee Plank Hold, Left side (Video1) (Video2)
3. 45” Down-Dog to Pigeon (Video)
4. 45” Lateral Plank Hold or Lateral Knee Plank Hold, Right side (Video1) (Video2)
5. 45” Dips (Video)

Metcon

AMRAP (As many rounds as possible) in 16 mins of:

• Dumbbell Suitcase Carry, 100 m
• 24 Double Dumbbell Russian Swings (Video)
• 18 Dumbbell Goblet Reverse Lunges

Metcon

AMRAP (As many rounds as possible) in 16 mins of:

• Plank Hold, 1 min (Video)
• 24 Skater Jumps (Video)
• 18 Reverse Lunges