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

4 rounds, 1 min per station, of:

• Burpee
• Dumbbell Bent Over Row
• Dumbbell Thruster
• Rest 1 min

Metcon sin material

4 rounds, 1 min per station, of:

• Burpee (Video)
• Plank Shoulder Tap (Video)
• Jumping Air Squat (Video)
• Rest 1 min