Warm up

Every minute for 10-20 minutes of:

1. 45” Up-Down (Video)
2. 45” Birdog (Video)
3. 45” Touch & Reach (Video)
4. 45” Squat 90º Hold (Video)
5. 45” Sit-ups (Video)

Metcon

3 rounds for time of:

• 15 Dumbbell Deadlifts
• 15 Dumbbell Renegade Rows
• 100m Dumbbell Suitcase Carry

Metcon sin material

3 rounds for time of:

• 15 Goodmornings (Video)
• 15 Skater Jumps (Video)
• 15 Plank Shoulder Taps (Video)
• 200m Run