Warm-up

Every minute for 10-20 minutes of:

1. 45” Touch & Reach (Video)
2. 45” Frontal Plank Hold (Video)
3. 45” Down-Up-Dog (Video)
4. 45” Sit-ups (Video)
5. 45” Push ups or Knee Push ups (Video1) (Video2)

Metcon

AMRAP (As many reps as possible) in 15 mins of:

• 3 Dumbbell Snatches (Video)
• 3 Dumbbell Floor Press (Video)
• 3 Tuck Jumps (Video)
• 6 Dumbbell Snatches
• 6 Dumbbell Floor Press
• 6 Tuck Jumps
• 9 Dumbbell Snatches
• 9 Dumbbell Floor Press
• 9 Tuck Jumps

… Continue adding 3 reps each round to each movement until time expires.

Metcon sin material

AMRAP (As many reps as possible) in 15 mins of:

• 3 Burpees (Video)
• 3 Dips (Video)
• 3 Tuck Jumps (Video)
• 6 Burpees
• 6 Dips
• 6 Tuck Jumps
• 9 Burpees
• 9 Dips
• 9 Tuck Jumps

… Continue adding 3 reps each round to each movement until time expires.