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, each round for time, of:

• 8 Dumbbell Bent Over Rows
• 16 Dumbbell Power Snatches
• 24 Dumbbell Front Squats

Metcon sin material

5 rounds, each round for time, of:

• 10 Tuck Jumps (Video)
• 20 Plank Shoulder Taps (Video)
• 30 Jumping Air Squats (Video)