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 for time of:

• 100m Single Arm Dumbbell Overhead Carry
• 7 Dumbbell Bent Over Rows or Strict Pull ups
• 9 V-ups or Toes to bar

Metcon sin material

4 rounds for time of:

• 35 Jumping Jacks (Video)
• 12 Plank Shoulder Taps (Video)
• 9 V-ups (Video)