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

21-15-9 reps, for time of:

• Dumbbell Deadlift
• Dumbbell Push Press

Metcon sin material

21-15-9 reps, for time of:

• Good Morning (Video)
• Hand Release Push-up (Video)