Warm up

Every minute for 10-20 minutes of:

1. 45” Jump rope (Video) o Double Unders (Video)
2. 45” Birdog (Video)
3. 45” Touch & Reach (Video)
4. 45” Wall-Sit (Video)
5. 45” Glute Bridge (Video)

Metcon

Complete as many rounds as possible in 20 mins of:

• 7 Dumbbell Deadlifts
• 7 Dumbbell Push Press
• 100m Run

Metcon sin material

Complete as many rounds as possible in 20 mins of:

• 7 Good Mornings (Video)
• 7 Push-ups (Video1) (Video2)
• 100m Run