Warm up

Every minute for 10-20 minutes of:

1. Down-Dog to Pigeon (Video)
2. Skater Jumps (Video)
3. Lateral Plank Hold or Lateral Knee Plank Hold (Video1) (Video2)
4. Burpees (Video)
5. Hollow Rocks (Video)

Metcon

5 rounds for time of:

• 12 Dumbbell Deadlifts
• 9 Dumbbell Hang Power Cleans
• 6 Dumbbell Push Jerks

Metcon sin material

5 rounds for time of:

• 12 Good Mornings (Video)
• 12 Jumping Air Squats (Video)
• 12 Push-ups (Video1) (Video2)