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

3 rounds for time of:

• 9 Dumbbell Squat Cleans
• 9 Dumbbell Bent Over Rows or Strict Pull ups
• 9 V-ups

Metcon sin material

3 rounds for time of:

• 9 Jumping Air Squats (Video)
• 18 Plank Shoulder Taps (Video)
• 9 V-ups (Video)